It’s the Season

by in Food & Nutrition, Inspiration, & Motivation September 17, 2014

It’s KALE season!

If you have never tried kale, are searching for a new recipe or you have been intimidated by it’s luscious green leaves – now is the time to try it! Check out these health stats on kale…

  • Kale is the most nutrient dense veggie on the planet! With more calcium than a serving of milk and more vitamin C than an orange, one serving (one cup chopped) of kale is also loaded with vitamins A and E.
  • Kale contains a substantial mineral content including manganese, iron and potassium; and is full of cancer-fighting phytochemicals, such as sulphoraphane.
  • Kale actually grows tastier leaves after frost – so although you can get it in July, it’s sweeter in October 🙂
  • Kale should have a fresh green color with moist, crisp, unwilted leaves. It can be substituted for cabbage or spinach and makes a wonderful side dish when blanched and sautéed with garlic or in a salad.
  • Because of it’s hearty leaves, the best way to wash is to fully submerge it in a bowl of water, using your hands to rinse and loosen any dirt particles.

Need a kale recipe to try? Here are 2 of my favorites:

kale-salad-with-orange-sesame-vinaigretteKale Salad

Rinse and de-stem one bunch of kale and chop into small pieces.

In a large bowl, combine the juice of 1 lemon, 1 tsp local honey, 1 tbsp olive oil, kosher salt and pepper.

Mix kale and dressing together and top with ¼ cup dried cranberries, 2-3 tbsp sunflower seeds and 3 tbsp fresh grated Parmesan.


Kale Chips

1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil

Preheat oven to 350° F. Remove kale leaves from stems. Tear leaves into bite-sized pieces. Discard stems.

Wash and thoroughly dry kale with a salad spinner or paper towel.

Line large baking sheet with parchment paper. Combine leaves and oil in medium bowl; toss gently to blend.

Add desired flavoring combinations (salt, pepper, granulated garlic, hot pepper flakes, taco seasoning, etc) and mix well.

Arrange kale on prepared baking sheet in a single layer. Bake for 15 to 18 minutes, or until crisp.