Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Winter is not the season for many fresh vegetables, so that makes kale a particularly delightful find. Kale is in season from winter through the beginning of spring. It has an earthy bitterness, characteristic of many other dark leafy greens. Kale can be eaten raw in a salad, sautéed as a vegetable side dish, or added to pasta or soup dishes.

Kale belongs to the Brassica family, a group of vegetables which includes cabbage and Brussels sprouts. The deep green curly leaves of the kale plant pack a nutritional wallop for very few calories. One cup of kale contains just 36 calories, provides 192.4% of the daily value for vitamin A and contains 2.5 grams of fiber. It also provides generous amounts of vitamin C, manganese, copper, calcium, vitamin B6 and potassium.

When choosing kale, look for firm, unwilted dark leaves, free from signs of yellowing. Kale can be stored in the refrigerator for several days, but is best if used within 2-3 days of purchase. Plan to have fresh kale in your salad on the first day and toss the rest into a soup on the next day.

Both the leaves and the stem of kale are edible. Just before cooking, wash the kale leaves thoroughly to remove any lingering dirt. To separate the leaf from the stem, fold the leaf in half lengthwise and cut right along the stem line. Add chopped kale to a mixed salad. Or sauté chopped kale with garlic and then sprinkle with lemon juice and olive oil just before serving.

Here is a wonderfully easy bean soup recipe featuring kale.

1 tablespoon olive oil or canola oil

8 large garlic cloves, crushed or minced

1 medium yellow onion, chopped

4 cups chopped raw kale

4 cups low-fat, low-sodium chicken or vegetable broth

2 (15 ounce) cans white beans, such as cannellini or navy, undrained

4 plum tomatoes, chopped

2 teaspoons dried Italian herb seasoning

Salt and pepper to taste

1 cup chopped parsley

In a large stock pot, heat olive oil. Add garlic and onion; sauté until soft. Add kale and sauté, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.