Copy

Kale
 
Kale is one of our favourite veggies to grow and eat: it’s almost indestructible in a veggie garden, loves winter and especially frosts (in fact it actually tastes best after the first frost), and it’s SUPER nutritious.  There are a few varieties of Kale though we tend to mostly plant (from left to right) Curly Kale, Black Tuscan Kale, Red Kale.
Nutritional benefits
 
Amazingly, just 1 cup of raw kale offers 130% of your daily needs of Vitamin C and twice your daily needs of Vitamin A.
Kale is packed with anti-inflammatory and anti-oxidant properties. It’s remarkably high in fibre and iron, and its consumption has been associated with aiding in weight loss and lowering cholesterol. Also high in Vitamins K and D, it’s a great source of calcium. To add to this already impressive list, it’s high in omega-3 and 6, folic acid and Vitamin B6.
 
Superstar Kale is rated equal first on the Aggregate Nutrient Density Index (ANDI),
 
No wonder it’s hasn’t fallen out of fashion as a super food yet.
 
A versatile vegetable
 
As with most leafy green vegetables (though kale is actually a brassica), to get all the nutritional benefits from kale it’s best eaten raw.  Kale is a popular addition to green smoothies and kale salads abound – be sure to massage and soften your raw kale before adding it to your salad.  As a staple winter vegetable, kale can be used like spinach: it can be steamed, stir fried, added to soups, and of course used for our delicious Kale Chips.
 
 Kale Chips
 Black Tuscan Kale chips on the left, Curly Kale chips on the right.  Both taste fantastic, but the Black Tuscan chips are more delicate.  Use Curly Kale if you want a slight ‘chew factor’. 
 
Ingredients for about 1 cup chips:
  • 1 bunch Kale (any kind), enough to make 1.5 cups when chopped
  • 1 tbs olive oil
  • ½  tsp Himalayan salt
  • ¼ tsp freshly ground black pepper
  • Add your favourite seasonings, choose one or two from:
    ½ tsp paprika
    ½ tsp cumin
    chilli flakes or Tabasco
    curry powder
    minced garlic
    minced onion
    1 tsp honey
    zest of ½ a lemon
    2 tbs finely grated Parmesan
    ½ tbs red wine vinegar (for salt and vinegar chips
Method:
  • Remove the stems and tear the kale leaves into pieces
  • If necessary, wash and thoroughly dry the kale pieces until no moisture is left on the leaves
  • In a large bowl, combine the oil with salt and pepper and your choice of seasonings
  • Add kale pieces to the oil and massage the oil into the leaves well
  • Spread the kale evenly onto baking sheets in a single layer, making sure they don’t overlap
  • Bake slowly at 150C for 15 minutes, remove from oven and allow to sit for a few minutes before eating
Kale Tabouleh
 
Tabouleh is a classic Middle Eastern staple salad, traditionally made with bulgur and parsley.  Here is our even healthier Vital Veggies version that includes kale and quinoa.  We know you’ll love it…
Ingredients for 2 - 4 people:
  • ½ cup quinoa (plain or tri-coloured)
  • 1 spring onion, finely sliced
  • 1 cup finely shredded kale
  • ½ cup finely chopped Italian parsley
  • 1 large or 2 small tomatoes, chopped
 
Dressing
  • 3 tbs olive oil
  • 2 tbs lemon juice
  • 1 garlic clove, minced
  • ½ tsp salt
  • ½ tsp freshly ground pepper
  • ¼ tsp ground cumin
Method:
  • Soak the quinoa in a bowl of water for at least 15 minutes, then drain and rinse twice to remove the bitter liquid
  • Place the quinoa in a pot, cover generously with water, bring to the boil, then simmer for 10 minutes.  Drain and set aside.
  • Mix together the dressing ingredients in a large bowl.  Add the chopped spring onions and kale.  Massage the dressing into the kale with your hands or a large spoon, making sure it is well ‘kneaded’.
  • Add all the other ingredients to the bowl, including the quinoa.  Mix gently.
  • This salad can be served alone or with fetta cheese and olives which complement the flavours nicely.
Fruity Kale and Sweet Potato
Ingredients for 2 - 4 people:
  • 1 medium sweet potato
  • 2 tbs organic coconut oil or olive oil
  • few drop Tabasco
  • ½ tsp Himalayan salt
  • 8 large leaves of Curly Kale or equivalent of another kale variety, but enough to make 3 cups when shredded
  • 10 – 15 large, soft prunes, cut in half
  • 1 small red apple, cored and cubed
  • 1 tbs organic coconut oil
Dressing
  • 2 tbs olive oil
  • 2 tbs lemon juice
  • ½ tbs honey
  • ½ tsp grated orange zest
  • 1 tsp seed mustard
  • ¼ tsp Himalayan salt
  • ½ tsp freshly ground black pepper
  • ½ tsp ground ginger
 
Method:
  • Peel the sweet potato and cut it into large chunks.  Toss in the 2 tbs coconut or olive oil and salt and roast  at 180C for 30 minutes, turning once or twice.
  • Remove sweet potato from oven, cut into smaller chunks, place in a bowl and keep warm
  • In a frying plan, heat the 1 tbs coconut oil and gently sauté the apple cubes for 1 – 2 minutes until just starting to soften.  Add the shredded kale to the pan and continue to sauté gently until the kale is barely wilted.
  • Mix the warm apple and kale into the sweet potato, along with the prunes.
  • Mix together the dressing ingredients, drizzle over the warm salad and toss gently together.
  • Serve warm or cold, topped with some chopped walnuts.
Copyright © 2018 Vital Veggies, All rights reserved.