My husband is growing weary of kale. While he recognizes and has embraced this nutritious green member of the crucifer family (which also includes broccoli, cabbage, cauliflower and Brussels sprouts, among others) as a rich source of vitamins A and C, potassium, and calcium, and knows that kale is low in calories but high in fiber and antioxidants, he’s on kale overload.
I’ve featured kale in many salads, soups, omelets, even on pizza. I’ve done my part to take bags of kale to every neighbor I encounter, but still the bounty continues. Since it’s kale season for a few more months and my garden is producing well this year, he won’t be seeing less kale anytime soon. I just need to get a little sneaky about hiding it inside foods. Here’s what I’ve come up with so far. Works for kids, too!
Kale pesto with walnuts and parmesan
Pesto — of course! For all he knows, it’s basil or parsley or spinach. This recipe is from the Food Network Magazine; makes 1 cup pesto, which is enough for up to 2 pounds of cooked pasta. I’ve added garlic and a little basil to their recipe, to punch up the flavor and blur that pure kale taste.
1/3 cup walnuts
3 cups chopped kale
Several sprigs fresh basil, stems discarded
1 or 2 cloves garlic, peeled and chopped
Salt to taste
1/2 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
In a dry skillet, toast nuts until lightly browned; cool. In a food processor, pulse nuts until ground; add kale, basil, garlic and salt, then pulse until finely combined. Add cheese; pulse until combined. Slowly add the olive oil, pursing until well combined. Taste and add more salt if needed. Mix pesto with hot cooked pasta; blend gently and top each serving with more grated cheese.
Enchiladas with cheese and kale
This easy vegetarian entrée is from “The Healing Foods Cookbook” by the editors of Prevention Magazine; makes 4 servings.
2 cups shredded raw kale
1/2 cup minced scallions
2 tablespoons olive oil
8 corn tortillas
1 cup shredded low fat Monterey Jack cheese
1 cup prepared salsa
In a large nonstick pan, sauté kale and scallions in 1 tablespoon of the oil over medium heat until tender, about 5 minutes. Divide mixture among tortillas. Top with cheese; roll up each tortilla to enclose filling. Clean the pan and warm it over medium heat. Add remaining 1 tablespoon oil. Place enchiladas, seam side down, in pan. Brown for several minutes on each side. Add salsa; cover pan, reduce heat to simmer, and cook about 5 minutes, basting frequently. Serve warm, topped with a little more shredded cheese and sour cream, if desired.
Chicken patties with sweet potato and kale
These need to be made in advance and refrigerated so that flavors can blend. When ready to cook, it will come together fast; makes 6 or 7 patties. Serve with guacamole or other favorite condiments.
Cooking oil, preferably coconut or avocado
2 green onions, chopped
1/2 medium sweet potato, peeled, cut into small dice
2 1/2 cups kale, leaves only, washed and finely chopped
1 pound ground chicken
1/2 teaspoon sea salt
1 garlic clove, peeled and minced
1 teaspoon paprika
1 teaspoon Dijon mustard
1 tablespoon fresh rosemary leaves, chopped
1 egg
2 tablespoons flour
In a large skillet over medium high heat, place 1 teaspoon oil; add green onions and cook until tender, about 3 to 5 minutes. Add diced sweet potatoes; cook 4 or 5 minutes, until just tender. Add kale; cook until wilted, about 3 minutes; set aside. In large bowl, combine ground chicken with salt, garlic, paprika, mustard, rosemary, egg, flour, and reserved sweet potato mixture. Use hands to mix until well combined. Cover with plastic wrap and refrigerate for at least 4 hours or overnight.
When ready to cook, divide mixture into 6 or 7 patties. Heat a large nonstick pan with enough cooking oil to just coat the bottom; add patties and cook until a golden crust forms, about 5 to 6 minutes. Turn and cook second sides until golden and cooked through. Serve warm.