Kale Yeah!

The kale craze has been in full-swing over
the past several years.  So what's the deal with this "superfood"?  For one, kale is a nutritional powerhouse with 1 cup meeting (and exceeding) 100% of your daily needs of vitamin A, vitamin C, and vitamin K!  Kale is also high in calcium and fiber.  For such a nutritional punch, it has incredibly low calories (only about 33 per cup) - I'd say that's pretty super!

California is the leading kale-producing state in the US with close to 400 farms producing the leafy green.  It is available year-round throughout the United States due to its hardy nature allowing it to be grown in colder climates.

So how do we incorporate this nutritious food into our diets?



Picking Kale. When you purchase kale, you should look for deep green leaves that are not wilted, yellowing, or insect-damaged.  Smaller bunches of kale are more tender.

Preparing Kale.  Start by washing the kale well.  Remove the tough stems either by cutting them off with a knife, or by running your fingers down the stem, pulling the leaves off as you go (as shown below).  Kale leaves are best used within 5 days of purchase, after which the leaves get a stronger, more bitter flavor.

Cooking Kale.  Kale can, of course, be used in raw salads and other dishes, but it can be delicious cooked too!  Some ideas on how you can use kale are to steam, sauté, and bake it.  You can include it in soups (like the Mediterranean Stew we're highlighting today), stir fries, omelets, and pasta dishes.

Kale Chips

Kale chips are a popular way to eat kale and they're very simple to make!  Coat 1 bunch of chopped kale with 1 tablespoon of olive oil and 1 teaspoon of seasoned salt or other desired seasoning.  Spread onto a cookie sheet and bake until edges are browned, about 10 minutes at 350º.

Varieties of Kale

Did you know there are many more types of kale than just the curly leaves used to embellish restaurant salad bars?  Some of these varieties include:

A. Curly kale - most common in American grocery stores, mild flavor
B. Lacinato kale (dinosaur kale) - tall, narrow, wrinkly leaves; resembles scales
C. Jersey kale (walking stick kale, jersey cabbage) - grows up to 6 feet tall, can use stems for walking sticks, as pictured
D. Redbor kale - often ornamental, reddish-purple leaves
E. Premier kale - hardy in the cold
F. Red Russian kale - hardy, red stalks, intricate leaves
G. Siberian kale - large leaves, hardy in cold and against pests
H. Kamome red kale - primarily ornamental, bitter

For more information about kale, visit nationalkaleday.org or visit extension.usu.edu and search for kale.  How will you eat more kale?



Mediterranean Stew
Yield: 2 quarts


Ingredients

• 1 Tbsp olive oil
• 1 cup carrots, diced
• 1 cup onions, diced
• 1 cup celery, diced
• 3 cloves garlic, minced
• 5 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 cup barley
• 1/4 tsp oregano
• 1 bay leaf
• 3 1/2 cups kale, chopped
• 1 (15 oz) can cannellini beans
• 1 Tbsp lemon juice

Directions

1. Heat oil in stock pot.
2. Add carrots, onions, and celery to heated oil and sauté 3 minutes.
3. Add garlic and sauté 30 seconds.
4. Stir in vegetable broth, tomatoes, barley, oregano, bay leaves, and bring to a boil.  REduce heat, cover, and cook 20 minutes.
5. Stir in kale, cook 10 minutes.
6. Stir in cannellini beans, continue cooking until barley and kale are tender.
7. Remove bay leaf.  Stir in lemon juice and add additional vegetable broth or water to thin soup as desired.

Make it a Meal

What better way to round out this delicious soup than with a hardy piece of country sourdough bread and a fruit and yogurt granola cup for dessert.

Fruit and Yogurt Granola Cups
Yield: 6 granola cups

Recipe from: https://houseofyumm.com/fruit-and-yogurt-granola-cups-and-recipe-video/


Ingredients

• 1 1/2 cups oats
• 1/8 tsp salt
• 1/4 tsp ground cinnamon
• 2 Tbsp maple syrup or honey
• 2 Tbsp melted coconut oil
• 1 large egg white
• 1 tsp vanilla extract
• 1/2 cup Greek yogurt, flavor of choice
• fresh berries or fruit of choice

Directions

1. Preheat oven to 325º.  Spray 6 cups of muffin tin with cooking spray.
2. In a medium-sized mixing bowl, combine oats, salt, cinnamon, maple syrup/honey, coconut oil, and egg white.  Stir to combine.
3. Divide mixture between the 6 muffin tin cups.  Using the back of a spoon, press mixture to bottom of tin and up sides, creating a crater in the center.
4. Bake for 15-17 minutes until the oats turn golden on the edges.
5. Remove from oven and allow edges of granola cups to loosen, twist, and remove.
6. Fill with yogurt and fruits of choice.  Serve immediately and enjoy.

**Granola cups can be kept in airtight container for several days; they will soften over time.

Nutrition Facts

Mediterranean Stew


Fruit and Yogurt Granola Cups