Kale
NUTRITION FACTS
- Known as a “superfood” because it is one of the most nutritious foods in the world, being an excellent source of vitamins like K, A, B9, and C, as well as minerals, and phytonutrients including Calcium and Potassium!
- Part of the Brassica family of vegetables, which includes broccoli and collard greens, kale is a nutritional powerhouse; it has more calcium by weight than milk, and more than twice the vitamin C of an orange!
KALE CHIPS
Hydroponic Classroom Ingredients:
Kale
Additional Ingredients:
Olive oil
Shredded cheese (cheddar preferred) (optional)
Salt
Inspired by: https://gimmedelicious.com/baked-cheddar-kale-chips/
Instructions:
- Preheat oven to 300F
- Rip kale into smaller pieces and drizzle with olive oil and salt in a bowl
- Massage kale with olive oil and salt
- Spread kale onto parchment lined baking sheet
- Cook kale in oven for ~10 minutes
- Sprinkle cheddar cheese on top of kale (optional)
- Cook for another ~12 minutes or until kale are crispy like a potato chip!
SUPER GREEN SMOOTHIE
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Servings: 2 servings
Hydroponic Classroom Ingredients:
Kale
Additional Ingredients:
1 cup almond milk
1 medium frozen banana
1 cup kale leaves
1 cup frozen mango or peaches
1 tsp ginger (optional)
Handful of ice
Instructions:
- Remove kale from stems and wash thoroughly
- In a high-speed blender, combine the almond milk, kale, frozen fruit, and ginger if using
- Blend until creamy. Add a handful of ice and blend again
Recipe Adapted from For Love and Lemons
Sautéed Kale with Garlic
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 6 servings
Hydroponic Classroom Ingredients:
Kale
Additional Ingredients:
3 tablespoons olive oil
3 garlic cloves, sliced thin
¼ teaspoon red chili flakes (optional)
2 bunches kale
Salt and pepper to taste
Instructions:
- Rinse and dry kale. Remove the stems, then roughly chop leaves into smaller pieces, about 2 inches wide.
- In a large skillet, heat the oil over medium heat. Add the garlic and chili flakes and sauté for about 2 minutes, until the garlic just begins to brown.
- Add the kale in batches and stir to coat them in the oil. When all of the kale is added to the pan, cover and steam for 5 minutes.
- Remove the lid, season with salt and pepper to taste. Continue cooking until the moisture has evaporated, about 3 minutes.
- Serve immediately and enjoy!
Recipe Adapted from Emily Farris, Food and Wine https://www.foodandwine.com/recipes/sauteed-kale-with-garlic-and-olive-oi
Creamy White Beans with Kale
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4 servings
Hydroponic Classroom Ingredients:
Kale
Additional Ingredients:
1 yellow onion, diced
6 cloves garlic, minced
1 tablespoon thyme leaves, minced
1 can coconut milk
1 tablespoon miso paste
½ cup tomato sauce
2 cans cannellini beans
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon red chili flakes
Salt & pepper to taste
6 cups kale, chopped
Instructions:
- Heat a large pan over medium heat. Add oil, diced onion, and a pinch of salt and stir together. Cook until the onion is translucent.
- Add the garlic and thyme leaves to the pan. Stir for around 2-3 minutes, or until the garlic is golden brown.
- Add the coconut milk, miso, tomato sauce, cannellini beans, cumin, paprika, pepper flakes, salt, and pepper to the pan. Stir to combine.
- Bring the mixture to a simmer, and cook for 10 minutes on low heat until it is thick and creamy. If needed, add a few tablespoons of water to thin it back out.
- Remove from heat and add kale. Stir to incorporate and allow the kale to soften.
- Serve with your choice of grain, such as rice, quinoa, or pasta.
Recipe Adapted from Nisha Vora, Rainbow Plant Life https://rainbowplantlife.com/creamy-white-beans-with-kale-and-wild-rice/
SHARE YOUR OWN RECIPE!
Is there a recipe of your own that utilizes this crop? Please complete the following form to share your recipe, and we will add it to the website: Harvest Program Family Recipes. Thank you!
