Kick Your Cold with these recipes for KALE!

When you feel a cold coming on this fall, head to the farmers market for kale! This super-powered cold crop is a highly nutritious vegetable that is loaded with antioxidants, vitamins, and minerals: beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and calcium. But don’t forget about kale’s delicious flavor and multitude of textures. Try these recipes to include more kale in your kitchen:

Breakfast Kale
Recipe courtesy of Molly Chester

This dish is best served under a dippy fried egg. And like I mentioned above, I like it salty! So you may want to start with 1/16 tsp sea salt and work up to 1/8 tsp, if you’re up for it. I give you four oil options below. I use each depending upon my mood because the flavor of the oil definitely changes the flavor of the dish. I suggest rotating through them till you find your favorite.

INGREDIENTS

• 2 tsp extra virgin olive oil, butter, ghee or coconut oil
• 1/8 tsp red pepper flakes
• 2 cups roughly chopped kale
• 1/16 – 1/8 tsp sea salt
• 1/16 – 1/8 tsp fresh cracked pepper

METHOD
In a large saute pan over medium heat, warm oil and red pepper flakes until oil is glistening. Add kale, sea salt and pepper. Turn with tongs until all of the kale turns bright green and shiny. If any dull pieces remain, keep turning. It will take approx 3 minutes. Serve under a dippy egg and enjoy!

Lunch
Kale Chips

INGREDIENTS

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

METHOD
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Dinner:
Kale and Roasted Vegetable Soup Recipe

INGREDIENTS

• 3 medium carrots, peeled and quartered lenthwise
• 2 large tomatoes, quartered
• 1 large onion, cut into 8 wedges or 4 or 5 slices
• 1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges
• 6 garlic cloves
• 1 Tbsp olive oil
• 6 cups or more of vegetable broth*
• 4 cups of finely chopped kale
• 3 large fresh thyme sprigs
• 1 bay leaf
• 1 15 oz can of Great Northern white beans, drained

*If cooking gluten-free, use gluten-free broth.

METHOD
1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occasionally, about 45 minutes.

2 Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.

3 Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.

Can be made a day ahead. Serves six.