Kale Two Ways

11 Jul

I’m a late-bloomer in the world of kale, having tried it for the first time just under two years ago.  I must be honest; up until recently I was never as big of a fan of kale as I thought I should be.  You see, I love just about every green vegetable imaginable (Brussels sprouts included!) so kale should be no exception.  Furthermore, kale is considered to be one of the most nutritious vegetables in the world… and this is why I am determined to find a way to enjoy kale.

I stumbled across this first recipe for a simple kale salad from Chatelaine magazine.  The great thing about kale is that it’s sturdy enough to sit in dressing for more than a few hours without becoming soggy.  In fact, this salad tasted even better the next day!  The lemon juice brought brightness to the salad and there was a hint of sweetness from the cider vinegar and honey.  For best results, dress the salad at least 1 hour before serving.  We were a bit too hungry to wait the full hour and E described it as tasting “herbacious, as if someone just cut the grass in my mouth.”  (FYI: the  “grassy” flavours were non-existent the next day)

Emerald Kale Salad

With half a bunch of kale leftover, I turned to one of the most trendy ways to cook kale: baked kale chips.  They hardly look like potato chips but they pack the same satisfying crunch and punch of saltiness. The flavour combinations are limitless– I used salt, cayenne, and onion powder (I was out of garlic powder) but I think next time I’ll try a more spiced-up version with chili powder and cumin. The key is to make sure to dry the kale thoroughly after washing, otherwise you’ll steam the leaves (not-so-crispy) instead of baking them.

Baked Kale Chips

Emerald Kale Salad
  (from Chatelaine Magazine)

5 cups shredded kale, large stems (ribs) removed
1 large carrot, grated
3 tbsp lemon juice
2 tbsp cider vinegar
1 tbsp olive oil
1 tsp honey

In a large bowl, whisk lemon juice, cider vinegar, olive oil, and honey.  Add kale and grated carrot, toss well.  Refrigerate for at least one hour.

Makes 4 servings.  Per serving: 110 kcal, 4 g fat, 2 g fibre, 38 mg sodium


Baked Kale Chips

1/2 bunch kale, washed and dried thoroughly,
large stems removed and leaves torn into bite-sized pieces
1 tsp olive oil
1/8 tsp salt
1/8 tsp onion powder
1/8 tsp cayenne

  1. Preheat oven to 350 degrees Fahrenheit.  Spray a baking sheet with non-stick spray or line with parchment paper.
  2. In a large bowl, toss kale with olive oil.  Use fingers to massage oil into kale.
  3. Add spices and toss well.
  4. Spread out kale onto prepared baking sheet.  Some overlap between kale pieces is okay.
  5. Bake for 10 to 12 minutes or until kale is browned around the edges.  Check on kale after approximately 8 minutes– it goes from perfectly cooked to burnt very quickly (I learned this the hard way!)

Betcha can’t eat just one…

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