#TuscanKale Salad

This recipe is courtesy of Dr. Weil’s True Food Kitchen restaurant in Phoenix, Arizona.

Serves 4-6

Nutrients per serving:
Calories: 202
Protein: 8g
Total Fat: 12.17g
Carbohydrate: 11.66g
Fiber: 41.66g
Cholesterol: 8.83mg

"These bright, refreshing flavors combine to bring the sunny taste of Italy to your table in a Tuscan kale salad.

This traditional Tuscan kale salad recipe is made with strips of #ItalianBlackKale, fresh lemon juice, extra virgin olive oil, crushed garlic, red pepper flakes, grated pecorino Tuscano cheese and bread crumbs. These bright, refreshing flavors combine to bring the sunny taste of Italy to your table in a Tuscan kale salad. A True Food Kitchen restaurant recipe favorite.

Food as Medicine

Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.

"Ingredients

- 4-6 cups Tuscan kale, loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) midribs removed
juice of 1 lemon
- 3-4 tablespoons extra-virgin olive oil
- 2 cloves garlic, mashed
- salt & pepper, to taste
- hot red pepper flakes, to taste
- 2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan
- 1/2 cup freshly made bread crumbs from lightly toasted bread

Instructions

1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
2. Pour over kale in serving bowl and toss well.
3. Add 2/3 of the cheese and toss again.
4. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese."

Source:
https://www.drweil.com/diet-nutrition/recipes/tuscan-kale-salad/

#SolarPunkSunday #VegetarianRecipes #KaleRecipes #TuscanKale #ItalianKale

This sounds wicked good!

Quick Fix: Super Easy #Kale With #Pecans Recipe

by Darya Rose | Feb 8, 2010

Serves 1-3 people. 10 minutes.

"Ingredients:

1 bunch kale or chard
1/4 cup chopped pecans or pistachios
Extra virgin olive oil
1 garlic clove, minced
Sea salt to taste

Start by mincing your garlic, just to make it a tiny bit healthier. Rinse your greens and place them all on a cutting board oriented in the same direction. If the leaves have very thick stems you may want to remove them as explained here. Personally I buy greens that are fresh and tender enough that I rarely bother removing stems.

Pile the greens on top of each other. Starting at the tip of the leaves, cut 1 inch strips until you have cut the entire bunch. If you are using #TuscanKale [aka #ItalianKale] or red #RussianKale, a lot less chopping is necessary because the leaves are thin and only need be cut in one direction. If your leaves are wide, cut them into 1-2 inch squares. It’s okay if your greens are still wet, the water will help them steam.

Using a pan with tall sides and a lid, add the nuts and turn it on medium heat. Lightly toast the nuts, stirring regularly with tongs. After 2-3 minutes, add olive oil to the pan and allow it to heat up. Add your chopped greens to the pan, sprinkle generously with sea salt and toss with tongs. Cover.

Stir the greens occasionally so they don’t burn, always replacing the lid after stirring. Continue cooking the greens as they wilt and turn dark green. If they start to burn lower the heat, add 1-2 tbsp of water and cover again to steam.

Kale is done cooking when it is dark green and the stems are tender. Unlike spinach, it is very difficult to over-cook kale because it retains its crispness very well. Before turning off the heat, use tongs to clear a space in the center of the pan and add your minced garlic in a single layer. Allow the garlic to cook until it becomes fragrant, about 30 seconds, then mix it up with the kale and nuts. Add half cup of beans or lentils at this point if desired.

Continue to cook greens uncovered for another minute or two. Taste test a leaf for saltiness and adjust to taste (be careful if you are using chard, it is naturally salty and easy to over-season).

Serve immediately."

Source:
https://summertomato.com/2010/02/08/quick-fix-super-easy-kale-with-pecans-recipe/

#SolarPunkSunday #VeganRecipes #Vegan #DietForASmallPlanet #KaleRecipes

4 Different Types of #Kale and How to Use Each

#CurlyKale isn’t the only variety worth buying.

By Novella Lui, June 13, 2023

"In recent years, kale has undoubtedly stolen the spotlight from leafy greens like spinach, lettuce, and cabbage. Its slew of nutritional attributes and anti-inflammatory properties have influenced many to embrace the leafy green vegetable. Home cooks can harness the potential health benefits by eating kale raw in a salad, adding it to soups and stews, and trying it sauteed or baked as veggie chips.

What Is Kale?

Kale is a leafy vegetable from the Brassica family that is botanically closely related to cabbage. It is undoubtedly a low-carb, fiber-containing veggie; it is also a nutrient powerhouse providing an excellent source of vitamin K, an essential nutrient for blood clotting and healthy bones; vitamin C, a powerful antioxidant for strengthening the immune system; and a source of vitamin A to support healthy vision and more.

Kale contains isothiocyanates, the naturally occurring compounds found in cruciferous vegetables that give them a bitter flavor. The bitterness level varies between varieties. Nonetheless, these compounds, along with other phytonutrients like beta carotene, lutein and zeaxanthin, to name a few, may help protect one against chronic diseases like cancer.

While you may have seen a wide array of kale on the market, there are four main types of edible kale."

https://www.allrecipes.com/types-of-kale-7532278

#SolarPunkSunday #ItalianKale #ChineseKale #RussianKale #LeafyGreens #Kale