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Kale-Know Your Fruits and Veggies

Carrot Curry Kale Chips
Mention kale and you will either hear applause or clear the room. It is one of those, love it or hate it vegetables. Strong in flavor, kale can be raw but is most nutritious when served slightly steamed for about 5 minutes. Steaming it releases more vital properties from these dark, green leaves.
High in Vitamin K, Vitamin A, Vitamin C, manganese, copper, Vitamin B6, calcium and fiber, each leafy cup has approximately 30 calories.
This vegetable is often used as part of a detox program to help purge the body of cancer causing free radicals. It is known to bind with digestive acids to lower cholesterol.
Mid-winter through early spring is prime time for marketing this vegetable. Curly Kale is more popular than its ornamental cousin although both are edible. The curly variety has a more bitter taste than the colorful leafy head.
Use this healthy vegetable in salads, smoothies, soups, stews and sauces.
Here are a few recipes to get the most from this nutritional leafy green.
Kale and Sausage Pasta
Carrot Curry Kale Chips
Kale and Mushroom Saute
Quinoa and Kale Salad

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About the author

Cindy's Recipes and Writings

As a professional cook, I love creating exciting new recipes on the job as well as at home. Assisting in teaching low-income families how to buy, store and prepare healthy food through Penn State’s alliance with Pennsylvania’s Supercupboard Program was very rewarding. During my 11 years with the Master Gardener program, I taught horticultural therapy to assisted living patients using healthful, fr
esh grown food as a focal point. . My hands-on programs and instruction helped hundreds of children and adults learn about where their food comes from and how important fresh food is for your body.
Currently I’m a cook at a college in Pennsylvania. We prepare everything we can from scratch, including our potato chips that tout the seasoning of the day!
Of course I write about food; it's in my blood!

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