Kale is certainly the vegetable du jour. Why? It is so chock-full of vitamins it’s considered a super food. We see it in all kinds of recipes from chips to salads. Here’s a simple recipe that is sure to be a crowd pleaser for your family!

Kale’s Nutrition Profile

Kale is low in calorie, high in fiber and has zero fat. One cup has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, as well as folate and magnesium. It is also a very good source of vitamin B6, dietary fiber, calcium, potassium, vitamin E, vitamin B2, iron, vitamin B1, omega-3 fatty acids phosphorus, protein, and niacin.

How to Cook With Kale

Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes.

What Spices Go Well With Kale

The category of leafy greens is quite large and includes kale, Swiss chard, collard greens and mustard greens, just to name a few. Pair greens with basil, bay leaf, coriander, garlic, ginger, red pepper flakes, marjoram, oregano, nutmeg and rosemary.

Kale, Carrot & Apple Salad

Hearty kale often withstands the first frost of the season so it’s likely you’ll find all different varieties through the fall. Here emerald-green lacinato kale gives this salad a garden-fresh look, but any type of kale will work. For the best flavor, toss the salad with the dressing about 30 minutes before you’re ready to serve—the sturdy kale leaves won’t wilt from the dressing and taste even better after they’ve been marinated in it.
1.25 cups
  • 1small shallot, chopped
  • 1/4cupcider vinegar
  • 3Tbspextra-virgin olive oil
  • 2Tbspapple cider
  • 1 1/2Tbspwhole-grain mustard
  • 2tsppure maple syrup
  • 1/2tspsalt
  • Ground pepper to taste
  • 10cupscoarsely chopped lacinato kale (1-2 large bunches)
  • 2sweet-tart apples, such as Golden Russet or Jonagold, cut into matchsticks
  • 3cupsmatchstick-cut carrots
  • 1cup matchstick-cut radishes
  • 3/4cupflat-leaf parsley leaves, coarsely chopped
  1. To prepare vinaigrette: Puree shallot, vinegar, oil, cider, mustard, maple syrup, salt and pepper in a blender or mini food processor until smooth and creamy.
  2. To prepare salad: Toss kale, apples, carrots, radishes and parsley in a large bowl. Drizzle with the dressing; toss to coat.
EatingWell
print recipe

Get more recipes from the UVM Medical Center. View our Recipe Collection by clicking here. 

Get even more recipes from Vermont Harvest of the Month

Subscribe to Our Blog

Comments