Kale Soup

Everywhere I look I see a new article about how kale is one of the healthiest foods you can eat. It's high in fiber, low in calories, filled with antioxidants, great for your heart, full of vitamins & minerals and has no fat. I figured the universe was trying to tell me something so I bought some kale. Then I looked for a recipe that would incorporate the kale, but help cover up the bitterness because I'm not a big fan. This soup was perfect. And it was so good for me, I could follow it up with a couple of salty caramels without feeling guilty (until a couple turned into a few and then somehow led to some which ended with way too many). But just think of how much worse it would have been without the super kale in my system to balance it out.

KALE SOUP

Yield: 8-10 servings

2 tablespoons olive oil

1 yellow onion, chopped

2 ribs celery, sliced

2 carrots, sliced

1 bunch kale, stems removed and leaves chopped

2 tablespoons chopped garlic

8 cups vegetable broth (or chicken broth)

1 (28 oz.) can diced tomatoes, preferably fire-roasted

4 large Yukon Gold potatoes, peeled and cubed

2 (15 oz.) cans beans (such as cannellini, black-eyed peas or garbanzos), drained

1 tablespoon Italian seasoning

1 tablespoon dried parsley

1 bay leaf

salt and freshly ground black pepper to taste

1.      Heat the olive oil in a large soup pot. Add the onion, celery and carrot; cook until the vegetables start to get tender, about 10 minutes.

2.      Stir in the kale and garlic and cook until the kale is wilted, about 2 minutes.

3.      Stir in the broth, tomatoes, potatoes, beans, Italian seasoning, parsley and bay leaf. Simmer over medium heat for 25 minutes, or until potatoes are cooked through.

4.      Season with salt and pepper to taste. Remove bay leaf before serving.

slightly adapted from allrecipes.com (submitted by Donna B)

raw onions, celery and carrots

cooked onions, celery and carrots

adding raw kale and garlic

kale wilted

adding potatoes and tomatoes

broth, beans and spices added

mixed

cooked (removing bay leaf)

kale soup

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Kale Chips

It's amazing to me how baking something with just a little olive oil and salt can completely transform it. That's not the case for every food, but it's definitely true for kale. You can trust me on this because I'm not a big fan of bitter greens, so I would never lead you astray.

After baking, these are very light and crispy. I'm not going to claim they're as fun and addictive to crunch as potato chips or popcorn, but they are really good. No, really. And healthy too. You might actually eat an entire bunch while watching a movie. Not a bad way to sneak some greens in.

KALE CHIPS

1 large bunch kale (preferably the curly kind), leaves separated, washed and dried
2 tablespoons extra virgin olive oil, or as needed
1/2 teaspoon sea salt, or to taste
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1.      Preheat oven to 300º F.

2.      For small chips, remove the ribs from the kale and rip or cut the leaves into 2-inch pieces (for large ones, leave whole).

3.      Spread the leaves out on a baking sheet. Drizzle with just enough olive oil to coat very lightly (it doesn't take much) and toss. Sprinkle with salt (or other seasonings if desired - I hear grated parmesan is nice).

4.      Bake for about 8 minutes. Turn leaves over, then bake for another 8-10 minutes or until leaves are crispy and light brown in spots, but not too dark brown.

large bunch of kale

washed & dried kale leaves, ripped into pieces
(I forgot to take a photo of them oiled & salted)

Yes, I know, I really should have spread them out
individually for best results. There are lots of things
I should do, but don't (I'm a great Mom, can't you tell?).

baked and crispy

small kale chips up close

whole leaves, oiled and salted

Look at how much nicer they look all oiled up and
glistening (now I know why body builders do that).

whole leaves baked

The big ones are more for show than anything else
(remember to eat around the thick ribs in the middle).

a small kale chip close up

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Braised, Spiced Kale with Coconut Milk

I admit it, I'm not crazy about thick, bitter greens like kale and collards. I want to like them, really. I just don't. That is, not unless you really cook the hell out them.

I like this technique of braising them for a long time so they're softened and the spices and coconut can really commingle.

Maybe it just distracts me from the bitterness (lord knows I'm easily distracted, like a kitten with a ball of string). No matter, I like it (and they're good for me, they make my coat nice and shiny).

BRAISED, SPICED KALE WITH COCONUT MILK

Yield: 4 servings

2 tablespoons coconut oil (or extra virgin olive oil)

1 cup chopped onion

2 tablespoons pressed garlic

1 tablespoon grated fresh ginger

1 teaspoon ground turmeric*

1 teaspoon ground paprika*

1 teaspoon ground allspice*

1/4 teaspoon red pepper flakes

2 lb. Tuscan kale, ribs removed, leaves chopped into 3-inch pieces and rinsed

1 cup chicken broth (or vegetable broth)

1 (14-ounce) can coconut milk

1 tablespoon lemon juice

sea salt

freshly ground black pepper 

*can substitute 1 tablespoon of any spice you like (curry or cumin would be very nice)

1.      Heat oil in Dutch oven over medium heat. Add onion and cook, stirring frequently, until softened and beginning to brown, about 10 minutes.

2.      Add garlic, ginger, turmeric, paprika, allspice and red pepper flakes. Cook for 2 minutes. Add kale and stir for 2 minutes. Add broth and coconut milk; cover and reduce heat to medium-low. Cook, stirring occasionally, until greens are tender, about 30 minutes.

3.      Remove lid and increase heat to medium-high. Cook, stirring occasionally, until most of liquid has evaporated (bottom of pot will be almost dry and greens will begin to sizzle), 8 to 12 minutes. Remove pot from heat; stir in lemon juice. Season to taste with salt and pepper.

adapted from Cook's Illustrated

have a seat Mr. Kale

grating the ginger

garlic, ginger, spices

onions and spices cooking

raw kale

after about 2 minutes

with broth and coconut milk added

after cooking covered for 30 minutes

most of the liquid is evaporated

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