In Praise of Kale

By Cathe Olson
Issue 131

Whenever I give a seminar on healthy eating, I can't help but talk about kale. As soon as I mention that it's my favorite vegetable I get a variety of responses, from incredulity to bewilderment. Kale? Isn't that the stuff decorating the salad bar at Hometown Buffet? a parent asked at one class. What makes me really sad is that one leaf of kale packs more nutrition than the heaping bowl of iceberg lettuce it surrounds.

Just about any book or article on nutrition recommends that we eat leafy green vegetables. Yoga dietetics suggest greens every day for optimum health, and kale is one of the most nourishing. Unlike spinach or chard, it doesn't contain oxalic acid, which prevents the body from absorbing calcium. It is also the green richest in the phytochemical lutein. Known mostly for its prevention of eye disease, lutein is now thought to be better protection against cancer than beta-carotene. Kale is also one of the highest sources of antioxidant flavonoids, which help ward off heart disease and regulate blood pressure. Kale is a good source of calcium, iron, magnesium, vitamins A and C, and dietary fiber. .

Kale has many benefits for women. It helps regulate estrogen and wards off many forms of cancer, including breast cancer. The calcium in kale is more easily absorbed than the calcium in milk, so it helps protect against osteoporosis, arthritis, and bone loss. Before and during pregnancy, kale supplies important minerals such as calcium and iron. It also provides folic acid, which is necessary for the proper development of the baby's nervous system. During nursing, kale and other leafy greens increase the milk supply. .

Children grow and develop at a rapid rate, and their proper nutrition is vital. Kale is extremely rich in vitamin A - essential for visual and immune functions. One cup of chopped, cooked kale has almost as much vitamin C as an orange and as much calcium as 1/3 cup of milk. With all these benefits, why doesn')t everyone eat kale? .

Many people don't know what kale looks like or how to select it. They don't know how to store kale, so it goes bad before they have a chance to eat it. Most disappointing is when they take the time to buy and cook kale and no one likes it. .

Following are some easy ways to select, store, and prepare kale. If your family still won't eat it, I'll share tips for adding kale in ways that no one will notice to dishes you already eat . .

SELECTION
Kale is available year-round but is especially good in the winter, when the cold makes it sweeter. Kale comes in bunches of long, dark green leaves. The most common variety is curly-leaf kale, which is curly around the edges. I prefer the smoother varieties, such as "dinosaur" or "red Russian," because they are mellower when lightly steamed or added to a stir-fry.

At your natural foods store or supermarket, buy kale that is kept in a chilled display case or on ice. Kale will wilt and become bitter if left in a warm place for a long period of time. .

Look for fresh, green leaves, they should not be yellow, brown, or wilted. Choose smaller, more tender leaves over larger, coarser ones. In spring and summer, get some young kale at your farmers' market that can be tossed raw into salads, or grow it yourself. .

STORAGE
Place unwashed kale in a plastic bag and keep it in the vegetable crisper of your refrigerator for up to a week. Bear in mind, however, that kale's taste grows stronger the longer you store it. For extended preservation, wash and dry kale well (see method below). Mince or chop kale by hand or in a food processor, then place in a bag or container and freeze. Because it thaws almost instantly, minced, frozen kale can be used just like raw kale. .

PREPARATION
Even organic kale should be washed, as dirt or grit may be stuck to the leaves. The easiest way is to fill your sink or a basin with cold water and swish the kale around. Remove the kale and drain. Repeat if necessary until the kale is clean. .

Break or cut off tough stems. Curly-leaf kale may have a thick midrib (the stem extending up the leaf) that you'll want to remove. Fold the leaf in half lengthwise, vein side out, and slice down the length of the rib with a sharp knife. Smaller leaves and smooth varie- ties have thin ribs that can be chopped, cooked, and eaten with the leaves. .

Kale can be steamed, blanched, boiled, braised, stir-fried, or sauted. It doesn't need to be cooked long, just until it's wilted and tender. Five to 15 minutes is usually enough, depending on how finely you chop it and how thick the leaves are. Kale cooks down significantly. Figure about two cups of cooked kale for every pound of the raw vegetable. .

Kale is delicious seasoned with brown-rice or umeboshi vinegar, natural soy sauce, tamari, or toasted sesame oil. I love kale in a stir-fry or tossed with pasta, minced garlic, and olive oil. Kale can be substituted for spinach or cabbage in most dishes. Try chopped kale in lasagna. It's delicious! .

KID-FRIENDLY KALE
Most kids and many adults don't like kale's chewy texture. Don't despair, they can still eat their kale and like it too. Here's my secret of getting my family to eat lots of kale: After washing it, I dry kale well with a salad spinner or towel, then mince it very fine, it takes just seconds in a food processor. Then you can put kale in just about anything. .

Minced kale can be added to pasta, potato, bean, or vegetable salads. Or try it in tuna, egg, chicken, turkey, or tofu salads. It adds color as well as nutrition. Stir minced kale into soups, stews, rice, gravies, or sauces. Add it to scrambled eggs or tofu, sprinkle it on pizza, stuff it in burritos or quesadillas. The possibilities are endless. .

To save time, I mince a whole batch of kale and then store it in the freezer (see "Storage"). It's easy to just break off a chunk as you need it. Although freezing destroys a small amount of kale's nutritive value, the convenience will make you more likely to use it. .

My other kale secret is to add raw kale to smoothies. Kale blends right in, if you add only a leaf or two, it's virtually tasteless. I haven't met many kids who won't drink a fruit smoothie, so I always sneak in a little extra nutrition. .

Here are some recipes to get you started. .

EGG OR TOFU SALAD

• 1 stalk celery, minced
• 1 carrot, minced or grated
• A^1/4 cup minced kale
• 8 hard-boiled eggs, peeled, or
• 12 ounces firm tofu
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 cup mayonnaise

Mince celery, carrot, and cabbage in food processor with metal blade. Slice eggs or tofu, and add to vegetables in food processor. Add salt, black pepper, and mayonnaise. Pulse to mix. Spread salad between slices of bread, or stuff in a pita pocket.

Makes 6 servings
Note: If your kids complain about "green things" in their salad, substitute minced green cabbage for the kale. It becomes virtually invisible in this salad and contains lots of important nutrients.

creamy greens smoothie
Pineapple juice and kale go really well together. This is a good snack for nursing women, as the kale will increase milk supply. Add nutritional yeast flakes, protein powder, yogurt, or tofu for extra protein.

• 1/2 cup pineapple juice
• 1/2 cup milk (dairy, soy, rice, or coconut)
• 1 banana, peeled, sliced, and frozen
• 2 medium-size kale leaves

Place ingredients in blender and puree until smooth.

Makes 2-3 servings
Note: You can substitute 1 cup pineapple-coconut juice for the juice and milk.

potato-kale soup
We call this dish "Hotdog Soup" Kids love the veggie-dog chunks.

• 6 medium potatoes cut into 1-inch cubes (about 8 cups)
• 2 cloves garlic, minced
• 2 stalks celery, diced
• 1 teaspoon salt
• 1 bay leaf
• 6 cups water or vegetable broth
• 1 cup minced kale
• 1 tablespoon nutritional yeast flakes
• 1/2 cup powdered milk (dairy or soy) dissolved in 1/2 cup water
• 1/2 teaspoon black pepper

6 Tofu Pups or other vegetarian hot dogs, sliced

• 1 tablespoon miso

Place potatoes, garlic, celery, salt, and bay leaf in large pot with water or broth. Cover and bring to a boil over high heat. Reduce heat and simmer 20 minutes, or until potatoes are tender. Remove bay leaf. Add kale, nutritional yeast, milk powder, and pepper. Mash until smooth. Stir in hot dogs. Cover and simmer 5 minutes. Remove from heat. Stir in miso.

Makes: 6 servings

Recipes from Cathe Olson's "Simply Natural Baby Food: Easy Recipes Your Infant and Toddler Will Love." GOCO Publishing, 2003.

See www.mothering.com/sections/extras/praise_kale.info.html for more information.

Cathe Olson, her husband, and their two daughters live in California. Cathe is the author of Simply Natural Baby Food and The Vegetarian Mother's Cookbook. To order a book, visit or call 800.431.1579.