We think of kale mainly as a traditional side dish for hearty foods like sausage and bacon. In the USA, however, kale has had a meteoric rise to popularity. And, in fact, this member of the brassica family is more versatile than you would initially expect.
Whether it’s eaten raw in a salad with some lemon juice and olive oil, blended into a soup or green smoothie or dried in the oven as “kale chips”, kale has completely revamped its former image in Germany as a “housewife’s vegetable”. What’s more, it’s also a winner when it comes to nutrients!
Kale – a green superfood
There’s a good reason why kale is one of the healthiest types of vegetable to eat at this time of the year: it is very high in vitamin C. Around 100 g of kale provides the daily recommended intake of vitamin C. It also contains vitamin K and magnesium and it even has more calcium than milk – all good for our bones. Kale is also good for our eyesight – thanks to its high levels of beta-carotene. Fibre and antioxidants also ensure that this unremarkable-looking vegetable can be justifiably called a superfood.
We have picked out three original kale recipes for you, which are guaranteed to taste great – and quite coincidentally are also super-healthy.
Marinated kale salad with cranberries
Ingredients for 4 people:
Approx. 900 g kale
1 small shallot, finely chopped
6 tablespoons of lemon juice or white wine vinegar
3 tablespoons of olive oil
1 tablespoon of honey
1 bunch of radishes
A handful of dried cranberries
4 tablespoons of walnuts, roughly chopped
200 g goat’s cheese, crumbled
Salt, ground pepper
- Wash the kale, tear into small pieces and place it in a bowl, discarding the tough stems and ribs.
- Mix the chopped shallot with lemon juice or vinegar, olive oil, honey, salt and pepper. Wash and slice the radishes.
- Pour the dressing over the kale and “massage” it in with your hands until the kale leaves become visibly softer.
- Mix in the radishes, dried cranberries and walnuts and crumble the goat’s cheese over the entire salad.
Instead of cranberries, you can also try pomegranate seeds. For a vegan variation, replace the goat’s cheese with slices of soft avocado.
Green smoothie with kale
Ingredients for approx. 2 to 3 portions
- Peel the fruit, remove any seeds and chop it finely. Tear the kale into large pieces, discarding any tough stems.
- Add everything to the blender and pour in the water.
- Mix for between 30 and 60 seconds until the smoothie has the required consistency.
Approx. 250 g kale
2–3 tablespoons of olive oil
1 teaspoon of salt
According to preference: Paprika, chili powder, pepper, etc., to taste
- Heat the oven to 175º C. Tear the kale leaves into chip-sized pieces, discard the tough stems. The somewhat thicker leaves are more suitable for chips than the thinner leaves.
- Mix in a bowl with olive oil, salt and whatever seasonings you are using. Spread the ‘chips’ on a baking sheet lined with parchment paper and bake them in the oven for 8 to 10 minutes until they are crispy. The length of time will vary, depending on your oven, but do keep an eye on the chips as they can very quickly get too dark.
- Place them in a bowl and enjoy this healthy snack!
How do you like your kale? In the traditional style or with a more creative touch?
Your Dole team