KALE: THE STORY OF A VEGETABLE SUPERSTAR

Kale is a cool-weather superstar that deserves a place on more tables. It is good, basic food with an inordinately high amount of beta carotene, as well as being an excellent source of calcium and potassium. Just ½ cup of cooked kale provides almost a full day's requirement for beta carotene and vitamin C.

A member of the cabbage family, kale is known in Europe by various names that translate into "curled," "curly," or "crispy cabbage." It can be eaten raw or cooked, the latter often being a simple braise in the water clinging to the leaves after washing.

When purchasing kale, look for deep blue-green leaves without signs of yellowing or wilting. Kale that has been subject to a light frost has more intense flavor than early kale. Ornamental kales, with their white or pink centers are also edible and make beautiful garnishes.

Kale is mostly water, and stores in a manner similar to lettuce and other leafy vegetables: in the refrigerator and best used as soon as possible. Kale does not form heads, but grows like leaf lettuce and can have sand or soil among the leaves. Wash it well and remove any tough ribs before cooking.

Kale is used widely in Europe, particularly the British Isles, but is also found on the menu in Portugal, Turkey, the Netherlands, and Denmark as well as in Egypt. It is used in soups and stews, one-dish meals, baked dishes, salads, and puddings as well as being braised as a sidedish or batter-fried. Consider using kale as a substitute for spinach, chard, or cabbage in dishes you already make, to keep tasty, nutritious fresh greens on your table year round.

For a quick and easy side dish, steam chopped kale for a few minutes, then sauté it in olive oil seasoned with minced garlic and a pinch of red pepper flakes. Coarsely-chopped kale can also be stir-fried, just until it wilts, about 5 minutes. Try it with mushrooms, scallions, and tomatoes, flavored with garlic and soy sauce or tamari, and served over your favorite type of rice or noodle. Or simply add the kale to any soup during the last 5 minutes of preparation.

Some Star-worthy Kale Dishes

Kale Gratin with Ricotta and Parmesan Cheese Serves 10

1 bunch scallions, coarsely chopped
2 large cucumbers, peeled, seeded and coarsely chopped
1 sweet red pepper, coarsely chopped
2 cups chopped arugula
½ cup chopped fresh basil or flat parsley
1 cup nonfat plain yogurt
1 cup nonfat vanilla yogurt
¼ cup herb vinegar
1 Tbs. olive oil
4-5 drops hot pepper sauce

In a food processor, combine the scallions, cucumbers, peppers, arugula, and basil or parsley. Mix with a few on/off turns. Add the two types of yogurt, vinegar, oil, and hot pepper sauce. Process with on/off turns until the vegetables are finely chopped but not puréed. Cover and refrigerate for at least 4 hours. Stir well before serving.

-New Vegetarian Cuisine by Linda Rosenweig

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Kaleslaw Serves 4-6

Raw kale is a natural with other members of the cabbage family for delicious, crunchy, and nutritious cold salads.

1 lb. tender young kale, stems removed, leaves chopped
½ small cabbage, shredded (1-1½ cups)
1 small red onion, sliced thin
1 medium tomato, seeded and cubed
½ green bell pepper, seeded, finely chopped
½ red bell pepper, seeded, finely chopped
1 cup lowfat mayonnaise
½ cup nonfat or lowfat sour cream
1 tsp. Dijon-style mustard
½ tsp. curry powder
2 Tbs. skim milk
1 Tbs. white wine vinegar
salt and freshly ground black pepper
2 Tbs. chopped fresh parsley

Combine the kale, cabbage, onion, tomato and peppers in a large bowl. Lightly toss.
Combine the mayonnaise, sour cream, mustard, curry powder, milk, vinegar, salt and pepper to taste in a medium bowl. Beat until well-mixed. Pour the dressing over the salad. Toss well. Sprinkle with the chopped parsley.
Serve at room temperature.

-adapted from Greene on Greens by Bert Greene

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Hearty Portuguese Kale Soup Serves 8

½ lb. garlic sausage, such as andouille, inguiça, or kielbasa
¼ cup olive oil
1 large Spanish onion, coarsely chopped (about 1½ cup)
2 cloves garlic, finely minced (2 tsp.)
4 medium red or white boiling potatoes(about 1½ lb.)
8 cups chicken stock, homemade, canned, or bouillon
12 cups trimmed and coarsely shredded kale
2 cups cooked beans, such as pinto, kidney or cannellini
(See note, or use canned beans)
Salt and freshly ground pepper to taste

Peel the potatoes, cut into chunks, and place in a bowl of cold water. Pierce the sausage, cover with water in a saucepan and bring to a boil. Lower the heat and simmer for 5 minutes to remove excess fat. Drain, discard the water, slice the sausage into slices and reserve.

In a 7-quart Dutch oven, heat the oil, add the onions and garlic and stir, sautéing for 2 to 3 minutes. Drain and add the potatoes, stirring, and cook for 1 to 2 minutes. Add the stock and bring to a boil, then lower the heat and simmer for 15 to 20 minutes.
Crush the potatoes lightly in the pot, using a potato masher. Add the shredded greens and simmer for 15 minutes more. Add the beans, reserved sausage and season to taste. Serve hot.

Note: Presoak 1 cup dried beans in 4 cups of water overnight, or bring beans in water to a boil, boil for two minutes, cover pan and set aside for one hour. Discard water and replace. Simmer gently for 45 to 60 minutes. This will yield approximately 2-2/3 cups.

-365 Great 20-Minute Recipes by Beverly Cox

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Pasta, Chickpeas And Kale Serves 6

12 oz kale, spinach, or chard
1 lb. rotini, gemelli, or penne pasta
¼ cup olive oil
4 large cloves garlic, minced
1 14.5 oz. can diced tomatoes
¼ tsp. hot red pepper flakes
Salt to taste
1 can chickpeas (garbanzo beans, ceci), drained and rinsed
¾ cup freshly grated romano cheese

Bring a large pot of salted water to a boil. Wash kale and cut into bite-sized strips. Add kale to pot and cook for 3-5 minutes, until leaves wilt and soften. Remove from the water and set aside. Return the water to a boil and add the pasta. Cook until done, but still firm. Reserve ½ cup of the cooking water before draining the pasta.
While pasta is cooking, heat olive oil in a 12-inch skillet over moderate to low heat. Add the garlic and sauté for one minute. Add tomatoes, red pepper flakes, and salt to taste. Bring to a simmer and simmer gently for 5 minutes, then add chick-peas. Simmer 5 minutes more. Stir in cooked kale.

Place pasta in a large warm bowl and add the contents of the skillet. Toss gently. Add cheese and toss again, adding reserved pasta cooking water as needed to keep the sauce from becoming too thick. Serve immediately.

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