Cooking Kale: Blending The Superfood

Kale is a versatile leafy green that can be cooked in a variety of ways. It has gained popularity in recent years due to its nutritional benefits, ease of growing, and versatility in cooking. While it is often eaten cooked because of its fibrous leaves, it can also be consumed raw in salads with the right preparation. Cooking kale helps to reduce its bitterness and makes it easier to blend, especially when making smoothies.

Blending kale for smoothies

Picking and Preparing the Kale

When buying kale, look for bunches that are softer or riper. Curly kale is typically softer and easier to blend than Lacinato kale (also known as Dinosaur kale). Before blending, cut off the stems, as they are difficult to blend and don't contain many nutrients. If you do want to include the stems, cut them into very small pieces first. You can also steam or cook the kale for a few minutes before blending to make it softer, but don't cook it for too long to avoid losing nutrients.

Blending the Smoothie

Place a softer ingredient, such as a banana, in your blender before the kale, along with a few cups of water or another liquid. This will help the blender get going and prevent the kale from getting stuck. You can also add ice cubes to weigh down the ingredients. Add the kale, and then blend until smooth. If using a basic blender, you may need to blend the kale and liquid first before adding the other ingredients.

Ingredients to Mask the Taste of Kale

Kale has a strong flavour that can be overwhelming in a smoothie. Try adding ingredients like banana, pineapple, peaches, mango, or avocado to make your smoothie sweeter and creamier, and to mask the taste of kale.

Other Ingredients to Include

In addition to fruit, there are several other ingredients you can add to your kale smoothie to boost its nutritional content and create a well-rounded meal replacement. Try adding a liquid base such as milk, almond milk, or yogurt; a healthy fat like peanut butter or almond butter; or extras like protein powder, chia seeds, flax seeds, or honey.

Cooking methods: roasting, grilling, braising, sautéing, steaming, boiling, blanching

Kale is a versatile vegetable that can be cooked in a variety of ways. Here is a guide to some of the most popular cooking methods:

Roasting

Roasting kale is a simple and lazy way to cook this leafy green. The key to perfect roasted kale is to use a flavorful dressing with acidity and fat. You can use any dressing you like, such as creamy Caesar, Japanese roasted sesame, vinaigrette, or gochujang sauce.

Preheat your oven to 350°F. Wash and dry the kale, removing the tough stems. Massage the leaves with the dressing, ensuring they are evenly coated. Spread the kale in a single layer on a baking sheet and sprinkle with salt or cheese. Roast for 15-20 minutes, until crispy and chewy.

Grilling

Grilling kale is a fun way to add a smoky flavor to this vegetable. It is best to use Tuscan kale, also known as Lacinato or dinosaur kale, as it has flatter leaves and a sweeter flavor. Preheat your grill to medium heat, around 350-375°F. Wash and thoroughly dry the kale, removing the tough stems. Toss the leaves with olive oil, salt, and garlic powder. Place the kale in a single layer on the grill rack and cook for 4-5 minutes before flipping to char the other side.

Braising

Braising kale results in tender, flavorful greens. Heat olive oil in a Dutch oven over medium-high heat. Add garlic, red pepper flakes, and kale. Stir until the kale wilts, then add crushed tomatoes and broth. Simmer for 8-12 minutes, until the greens are tender.

Sautéing

Sautéing is an efficient way to cook kale with excellent results. Heat olive oil in a pan over medium heat. Add garlic and red pepper flakes, stirring for one minute. Add the kale and continue stirring until it begins to wilt. Partially cover the pan and cook for about 5 minutes, until tender. Finish with salt and lemon juice.

Steaming

Steaming kale is a healthy way to cook this vegetable, retaining its fresh green flavor. Set up a steamer basket over a pot of boiling water. Add the kale to the basket and steam for about 10 minutes, until tender. Season with salt and lemon juice.

Boiling and Blanching

While not as popular as the other methods, boiling and blanching kale can also be done. However, these methods may not be ideal as they can make the kale lose its bright color and nutrients.

Overall, kale is a versatile vegetable that can be cooked in a variety of ways. Roasting and grilling are great options for adding flavor and texture, while braising, sautéing, steaming, boiling, and blanching are all efficient ways to cook this nutritious green.

Preparing kale for cooking

Firstly, it is important to wash your hands with soap and hot water before handling any food product. Next, you will want to wash the kale. To do this, submerge the kale in a large bowl of water, swishing the leaves to remove any dirt. Then, rinse the kale under fresh water.

Now, you are ready to separate the leaves and stems. To do this, tightly pinch the stem and run your fingers along it to strip the leaves. Alternatively, you can rip each leaf off the stem. The stems can be eaten, but they require different cooking times to the leaves. The stems are more akin to broccoli and can be chopped up and added to a stir fry, grain bowl, or frittata.

Next, dry the kale well with cloth towels to avoid mold. It is important to get the kale as dry as possible. You can also wrap the kale in a cloth or paper towel and place it in a ziplock bag to absorb excess moisture.

Now, you are ready to chop the kale. For raw kale, thinly slice the leaves. For cooked kale, tear or chop the leaves into large bite-sized pieces.

If you are going to blend the kale, it is best to cut the stems into tiny pieces before placing them in the blender. It is also a good idea to add a softer ingredient, such as a banana, to the blender before the kale, along with a few cups of water or another type of liquid. This will allow your blender to "warm up" and prevent kale leaves from getting stuck at the bottom of the container.

If you are going to cook the kale, there are several methods you can use, including sautéing, steaming, roasting, braising, grilling, and blanching.

Health benefits of kale

Kale is a versatile leafy green vegetable that has been cultivated in Europe since the Middle Ages. It belongs to the cruciferous family, which includes broccoli, Brussels sprouts, and other vitamin-packed greens. Kale is packed with vitamins, minerals, and antioxidants, offering a range of health benefits. Here are some of the key health benefits of consuming kale:

Nutritional Powerhouse:

Kale is an excellent source of vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese. It has more vitamin C than any other green vegetable, and a single cup of raw kale provides a significant amount of the daily recommended intake of these vitamins and minerals.

Antioxidant-Rich:

Kale is abundant in antioxidants like beta-carotene, vitamin C, and flavonoids. These substances help neutralize free radicals in the body, reducing oxidative damage, which is linked to ageing and chronic conditions like cancer.

Eye Health:

Kale contains high levels of lutein and zeaxanthin, two powerful antioxidants that can reduce the risk of age-related macular degeneration and cataracts, helping to maintain healthy vision.

Heart Health:

The vegetable is a good source of potassium, fiber, folate, and calcium, which are beneficial for heart health. Consuming kale can help lower LDL ("bad") cholesterol and reduce the risk of heart disease.

Blood Pressure Regulation:

Kale is rich in magnesium, calcium, and potassium, which work together to help lower blood pressure naturally.

Bone Health:

Vitamin K, found in abundance in kale, is critical for bone health. Consuming adequate amounts of vitamin K can help reduce the risk of osteoporosis and bone fractures.

Diabetes Prevention:

Kale is a good source of dietary fiber, which has been linked to a reduced risk of developing type 2 diabetes. It also helps lower blood glucose levels.

Digestive Health:

The high fiber and water content in kale can promote regularity and a healthy digestive tract, and may help relieve mild constipation.

Cancer Prevention:

Kale contains compounds like sulforaphane and indole-3-carbinol, which are believed to have protective effects against cancer. Studies suggest that cruciferous vegetables like kale may lower the risk of certain types of cancer.

Weight Management:

Kale is low in calories and high in fiber, making it an excellent addition to a weight management diet. Its bulk and low-calorie density can help increase satiety without adding excessive calories.

Different types of kale

Kale is an incredibly nutritious and diverse vegetable that comes in a wide range of varieties and colors. While the most common variety is deep green, kale can also be found in shades of yellow-green, purple, red, pink, lavender, blue, and white, and its leaves can be either flat or ruffled.

Curly Kale

This is the variety that most people are familiar with and is the most common type found in supermarkets. Curly kale has crinkly, ruffled leaves that are usually a deep green color, though they can also be bluish or purplish-red. It has a slightly bitter flavor and is typically used for making kale chips, adding to smoothies, or cooking.

Lacinato Kale (Dinosaur Kale, Tuscan Kale, Cavolo Nero)

Lacinato kale is a type of Italian kale that is native to Tuscany and is an important part of traditional Italian cuisine. It has flat, narrow, and elongated dark green to blue-green leaves with softer, thinner stems. It has a sweeter and milder flavor than curly kale and is often used in salads, soups, or cooked dishes.

Red Russian Kale

Red Russian kale is a type of Russian kale that is sweet and tender. It has slate green leaves with dark purple stems and is cold-hardy, making it suitable for colder climates. It is often eaten as "baby leaf" kale when the leaves are small and young, and it is commonly used in salads.

Ornamental Kale

Ornamental kale is bred for its beautiful appearance rather than its taste. It has frilly leaves in various colors, including green, white, pink, red, and purple. It is typically used for ornamental gardening or as a garnish, but it is edible and nutritious.

Siberian Kale

Siberian kale is a unique variety that is more closely related to turnip greens or rutabaga than other types of kale. It has wider, flatter leaves and is milder in flavor than other varieties. It is an excellent choice for raw salads and green smoothies.

Chinese Kale (Chinese Broccoli, Gai Lan)

Chinese kale, also known as Chinese broccoli, has a similar taste and texture to broccoli. It is slightly bitter and is commonly used in stir-fries and other Chinese dishes. It can be cooked in various ways, including boiling, steaming, or stir-frying.

Frequently asked questions