In the last few years kale has been everywhere. Every TV Doctor, every magazine, every online publisher are beating us over the head about how nutritious this leafy green is. One quick sampling from WebMD shows just how good it is:
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
I’ve given in. I now eat it in regular rotation My favorite method is very straightforward:
1/2 bunch of kale (remove leaves from stems)
1 tablespoon sesame oil
1/3 onion chopped
2 ounces corn (for color)
1 teaspoon garlic
1 teaspoon vinegar
Pinch of salt and pepper
Directions: Add a little oil to a pan. Add in your onions. Cook for around 5 minutes or so. Add in your garlic. Allow to cook with it for 1-2 minutes. Now throw in the kale, corn, seasonings and just enough water to tenderize (start off conservative, then add as needed). Put a lid on it. Cook for around 15 minutes.
I realize that some of the nutrients are lost with the cook time but it’s much more amazing when tender. In it’s raw form I enjoy the occasional green smoothie (This link from Kris Carr was my introduction but I’m perfectly fine with a version using just kale leaves, a few cucumber slices, ice cubes, a squirt of lemon and a touch of agave).
One form that I cannot stand are kale chips. Really? You want me to eat leafy greens and pretend they’re as good as potato chips? I can’t do that. Nutrition people please don’t insult us. Check out this list from NPR who I normally love. They don’t even try to be slick. They have kale chips at the very beginning. Anyways I’ll have another sip of this kale smoothie because apparently it lowers your blood pressure too.