Row 1 - Kale and Parsnips
According to Jonny Bowden, nutritionist and author of 150 Healthiest Foods on Earth, kale has the highest "ORAC" (anti-oxidant and phytochemical) rating of any vegetable. Spinach comes in second place. This leafy vegetable is loaded with calcium, iron, and vitamins A, C and K. It has 7 times the beta-carotene of broccoli, and two cups of kale has 4 g protein and 3 g fiber.
This is also the first year that I've ever eaten kale. I'm learning a lot! Since it's so healthy, and we have so much of it, I've been trying to sneak it in to our meals wherever possible. So far I've discovered these ways to use it:
- Add shredded kale to regular pasta sauce
- Add to soups or stews (minestrone, bean soups)
- Sneak small pieces into quesadillas and burritos
- Add small pieces into salads with the rest of your mixed greens
- Saute it with olive oil and lemon juice for a quick side dish
- Steam it and add sesame oil, soy sauce, a dash of honey, and dried cranberries and sliced almonds for a hot salad
- Use as a topping for loaded baked potatoes
- Juice a bunch with a lemon and two apples to make "Green Lemonade" (I've only tried this with spinach, actually - but I think kale would work)
- Apparently it's a prime ingredient in the traditional Irish dish, colcannon. Too bad I didn't know that in time for St. Patty's Day!
Does anyone have other suggestions or recipes to use up our crop of kale?