Kale - the super green

March 4, 2012 8:58:34 AM PST
St. Patrick's Day is right around the corner, and that usually means corned beef and cabbage. But how about switching things up with another vegetable this year?

For example, kale has a bunch of vitamins and other nutrients. Tony Stallone with Peapod (link: ) came into our ABC7 studio kitchen to show us how to prepare this vegetable.

Tony's Tips on Kale:
- best enjoyed in the winter and early spring, because the cool growing conditions create a sweeter flavor
- comes in different colors: from dark green to almost black in the Lacinato kale, to purple and white in flowering kale
- best prepared lightly steamed, roasted or raw in a salad

Steamed Kale

1 lb. Kale, Stems and Leaves Coarsely Chopped
3 tblsps Olive Oil
1/2 tblsp Chopped Garlic
1 tsp Red Pepper Flakes
1/2 cup Water or Vegetable Stock/ Broth
1 tsp Sugar
1 tblsp Red Wine Vinegar
Salt and Pepper to taste

Directions: Heat olive oil in a very large saucepan or pot over medium heat.
Add the garlic and red pepper flakes. Cook until garlic is soft, but not colored.
Raise heat to med high; add the kale, broth and sugar; toss to coat.
Cover, and cook for 5 minutes.
Remove cover, and continue to cook, stirring until nearly all the liquid has evaporated.
Season with salt and pepper to taste, and add vinegar.

Krispy Kale Chips

1 lb. Kale, Stems and Leaves Coarsely Chopped
2 tblsps Olive Oil
1 tsp Salt and Pepper

There is a lot of volume in 1lb. of kale, so you will need to work in batches.
In a large bowl add half the kale, 1 tablespoon oil and 1/2 easpoon of salt and pepper, and toss to coat as evenly as possible.
Spread on a large baking sheet.
Repeat the process with the remaining ingredients, and spread out on second baking sheet.
Place in a pre-heated 325-degree oven, and roast for 10 to 15 minutes.
The tricky part is not to overcook to burned.
Remove when Kale becomes dark green, firm and slightly singed around the edges.

Kale Salad
Makes 6-8 servings

2 tblsps White Balsamic Vinegar
3 tblsps Seasoned Rice Vinegar
1/4 cup Honey
1 tblsp Extra Virgin Olive Oil
1/4 tsp Black Pepper

6 oz Kale, Center Ribs Removed, Leaves Sliced Crosswise (approx. 8 cups)
1 cup Dried Cranberries
1/2 cup Feta Cheese, Crumbled
1/2 cup Red Onion, Diced
2 tblsps Pine Nuts, Lightly Toasted

Whisk together ingredients for dressing in a large bowl.
Add kale, and mix well.

Note: It's important to coat kale well with dressing. This can be accomplished by wearing a pair of disposable plastic gloves and mixing salad well with hands. Also, dressing and kale could be put into a large sealable bag and tumbled around until well coated.

Add remaining ingredients and toss lightly.