Kale is one of the most nutritious foods in the world. Calorie for calorie, it's got more protein than steak, more calcium than milk, and a slew of protective minerals, vitamins, antioxidants, and phytonutrients.But besides being a pretty garnish, what do you do with it?
How about as is? Well, unless you shred the leaves to the width of hair, you'll be chewing for several hours. In other words, you can eat it raw, but... make it a slaw :-)
Here are a few of my favorite ways to prepare kale, which all take under 30 minutes:
Kale and Tofu in Peanut Sauce
- Rinse the leaves well and discard the thickest part of the stem. Tear into large bite-size pieces and steam for about 5 minutes.
- Meanwhile, prepare some brown rice or other whole grain.
- Tear open a package of Thai peanut flavored tofu and slice into cubes.
- Mix a few spoonfuls of good-quality peanut sauce with some water.
- Toss the kale, tofu, and sauce over high heat and serve right away over the rice.
Kale, Black Beans, and Tomato
- Rinse the leaves well and discard the thickest part of the stem. Tear into large bite-size pieces.
- Take out the biggest pot in your kitchen.
- Saute a chopped onion in some olive oil for about 5 minutes.
- Throw in a 14-oz can of diced organic tomatoes and heat through.
- Add a can of rinsed, drained black beans.
- Season with salt, pepper, cumin, and a little chili powder.
Garlicky Kale
- Rinse the leaves well and discard the thickest part of the stem. Tear into small bite-size pieces and steam for about 5 minutes.
- Toast some pine nuts (but don't burn 'em!)
- In a large saute pan, saute lots of minced garlic in olive oil.
- Add the kale, heat through, and throw on the pine nuts.
Lemon Tahini Kale
- Rinse the leaves well and discard the thickest part of the stem. Tear into small bite-size pieces and steam for about 5 minutes.
- In a bowl, throw in a blob of hummus. Add some, tahini, lemon juice, and salt. Stir to desired consistency (add water if needed) and toss with the kale.
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