Kale: A Superfood with Varied Options
Kale, also known as curly kale, is a vegetable from the Brassica oleracea family, of the Acephala group, which means "without head." It originates from the western and southern regions of Europe, where it has been cultivated for over 2,000 years. It is used in Galician cuisine and other traditional dishes from different countries. It is a highly nutritious food, rich in calcium, protein, iron, vitamins A, C, and K, fiber, and antioxidants. It has a bitter and spicy flavor that softens when cooked or massaged with oil and lemon. There are over 50 different types of kale, but the most well-known are:
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Curly kale or feather cabbage: It is the most common variety and is usually found in supermarkets. Its leaves are intensely green and fleshy, with curly edges and long stems. It can be eaten raw in salads, sautéed, baked, roasted, or stewed.
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Lacinato kale or Tuscan kale: It is an Italian variety also called dinosaur kale or cavolo nero. Its leaves are long, narrow, and dark bluish-green, with a rough and tough texture. They do not wrinkle when cooked and have a less bitter taste than curly kale. It is widely used in Tuscan cuisine, especially in ribollita soup.
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Russian red kale: It is a variety with flat and irregular leaves, reddish or purple with darker veins. It has a spicy and sweet flavor, and it is one of the tenderest and easiest to digest. It can be used in soups, sautéed, or salads.
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Redbor kale: It is a variety with very curly leaves of dark red or purple color. It has a highly ornamental appearance and can be used both for decoration and consumption. Its taste is similar to curly kale but milder.
Kale is a very versatile vegetable that can be prepared in many different ways. Some ideas include:
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Kale salad: Kale can be cut into thin strips and massaged with olive oil, salt, and lemon to soften it and remove bitterness. Other ingredients like feta cheese, nuts, apple, pomegranate, or avocado can be added.
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Kale chips: Kale can be baked with a little oil and salt until crispy and golden. It is a healthy and tasty snack.
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Kale soup: Kale can be cooked with vegetable or chicken broth, potatoes, carrots, onions, and garlic. It can be blended or left chunky according to preference. Chorizo or bacon can be added for extra flavor.
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Sautéed kale: Kale can be sautéed with garlic, oil, salt, and pepper. Other vegetables like mushrooms, peppers, or zucchini can be added. It can be served as a side dish or as a main course with rice or quinoa.
Kale Salad with Quinoa and Lemon Honey Dressing
Ingredients:
- 1 bunch of kale
- 1 cup of cooked quinoa
- 1/2 cup sliced almonds
- 1/2 cup dried cranberries
- 1/4 cup crumbled feta cheese
For the dressing:
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey
- 1 clove garlic, minced
- salt and pepper to taste
Instructions:
- Wash the kale and dry it well. Remove the thick stems and chop the leaves into small pieces.
- In a skillet, toast the sliced almonds over medium heat until golden and fragrant.
- In a large bowl, mix the kale with the cooked quinoa, toasted almonds, dried cranberries, and crumbled feta cheese.
- To make the dressing, mix the olive oil, fresh lemon juice, honey, minced garlic, salt, and pepper in a small bowl.
- Pour the dressing over the kale and quinoa salad and mix well to coat everything.
- Serve the kale and quinoa salad on individual plates and enjoy this delicious and healthy meal.
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