Tulsa World
August 28, 2008
It's cabbage's cousin, and it belongs in your diet.
Kale, a leafy green once relegated to relish trays, has been given "superfood" status in recent years, because it is loaded with beneficial phytochemicals thought to have anti-cancer properties, as well as vitamins A, C, B6, fiber and calcium.
Studies show eating kale may protect against breast and ovarian cancer, emphysema and arthritis, and it's good for eye health.
Another bonus? It's affordable. Most grocery stores sell bunches of kale for about $1. It's easy to grow in fall gardens, too.
So how can you add more kale to your diet?
It tastes similar to mustard or collard greens, but is used like spinach in many recipes. Chop kale and add to veggie omelets and frittatas.
Toss kale with olive oil and sea salt, roast in oven.
Chop and saute kale, to use as pasta topping, with a sprinkle of Parmesan or feta cheese.
Add chopped kale to your favorite soup.
This recipe is a variation from "The Enchanted Broccoli Forest," by Mollie Katzen.
WHITE BEAN & KALE SOUP
1 tablespoon olive oil
2 cups chopped onion
1 bay leaf
2 stalks celery, minced
2 medium carrots, diced
2 teaspoons salt (or more, to taste)
6 cups water
2 (15-ounce) cans white beans, drained and rinsed
3 tablespoons minced garlic
1 1/2 pounds kale, minced
Freshly grated nutmeg and grated Parmesan cheese, for topping
1. Heat oil in Dutch oven, add onion, bay leaf, celery, carrots and salt. Cook on low heat for about 10 minutes, then add water. Cover, bring to boil, lower the heat to a simmer and cook for 20 minutes or until the vegetables are tender.
2. Add beans, garlic and as much of the kale as you can fit. Cover and wait a few minutes. When the kale has wilted slightly, add the rest in batches and cook down.
3. Add black pepper and salt to taste. Serve hot with grated fresh nutmeg and Parmesan cheese.
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