50 Best Plants on the Planet (35 page)

6
.
Cut the meat into
1
-inch slices (a serrated knife works well) and remove the strings. Serve it with the sauce spooned over the top.

MEATLESS ALTERNATIVE
Serve the sauce over grilled tofu atop wild rice or brown rice. When cooking the onion, add
1
teaspoon maple syrup,
2
tablespoons raisins, and
½
Granny Smith apple (peeled, cored, and finely chopped). Proceed with the remaining sauce directions.

Don't let kale's appearance deceive you. Many assume that common curly kale's thick, deep-green leaf has bold bitterness or tough texture. Neither is true. These ruffled greens are mild and delicious, their leathery appearance easily softened with quick cooking. Served raw, cut into narrow pieces, and allowed to soften a few minutes with a little vinaigrette, kale attains a more lettuce-like consistency.

Common, frilly edged green kale is the variety that is easiest to find in the marketplace. Its leaves are tougher than the almost-black, deeper green puckered leaves of Tuscan kale (
cavolo nero
in Italian), that is sometimes called “dinosaur kale.”

(per
1
cup raw, chopped)

calories
33

fat calories
4

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
29

total carbohydrates (g)
7

fiber (g)
1

sugars (g)
0

protein (g)
2

vitamin A IUs
206
%

vitamin C
134
%

calcium
9
%

iron
6
%

There's a good explanation for kale's inclusion on every “vegetable superstar” list. Leafy greens of the genus
Brassica
(which includes mustard greens as well as broccoli and its cousins, rapini and cauliflower) are intensely concentrated sources of vitamins A and C, a good source of B and K, plus lots of important minerals.

The B vitamin in which kale is richest is folate, long lauded for its role in reducing the risk of neural tube birth defects in developing fetuses. And folate also helps the heart by regulating a chemical compound in the blood called homocysteine, implicated in cardiovascular disease.

Kale also is a good source of vitamin B
₆
. It is critical to scores of metabolic reactions, including the release of glucose from its storage form of glycogen and helping the body convert protein fractions into glucose. Better glucose balance, combined with the high fiber content of kale, means calories burn better and longer to reduce the risk of diabetic symptoms.

Year-round

Look for kale with a fresh scent and crisp leaves, without wilting or discoloration. Smaller leaves with stems no wider than
¼
inch have the best texture. Rinse them in a tub of cold water, gently swishing the leaves around to remove any dirt or grit; repeat if necessary until the water is clear. Shake them to remove excess water. Wrap the leaves in a clean kitchen towel or paper towels and place them in a partially closed plastic bag. Refrigerate in the crisper drawer up to
3
days.

Most recipes just call for kale's leafy greens; the thick stalks (ribs) are usually removed before use. The stalks can be discarded or composted or reserved for another use; they can be coarsely chopped and added to soups or stews. To remove the stalks, cut around them with a knife or use your hand by cupping the fingers and thumb around the stem below the leaf; holding the stem with the opposite hand, move the cupped hand toward the leaf's tip, scraping the leaf from the stem in the process. To chop or cut the leaves into ribbons, stack several together. Make a manageable package by folding the leaves in half in one direction, then in half in the other direction. Coarsely chop or cut them into
¼
-inch crosswise slices.

In a large pan or Dutch oven, bring about
2
quarts water to a boil on high heat. Add
1
teaspoon salt and
2
pounds stemmed, coarsely chopped kale. Cover and cook until the leaves are tender, about
5
to
6
minutes. Drain them in a colander; refresh with cold water. Press out the excess water with the back of a spoon, or when the leaves are cool enough to handle, squeeze out the excess water in handfuls. Season with salt and pepper. Serve accompanied with lemon wedges.

Cut several handfuls of (clean, trimmed) leaves into
½
-inch crosswise slices. In a deep skillet or large saucepan, bring
½
cup vegetable broth, chicken broth, or water to a boil on medium-high heat. Add the kale and cover; cook until tender, about
3
to
4
minutes. Season the kale with fresh lemon juice or red wine vinegar, plus salt and pepper. If desired, add a smidgen of extra-virgin olive oil.

Preheat the oven to
450
degrees F. Using a sharp knife, cut off one-third of an unpeeled large head of garlic at the pointed end. Enclose the remaining garlic in aluminum foil, cut-side up; open it slightly and drizzle with
1
tablespoon olive oil (or to reduce fat, use
1
tablespoon water). Roast the garlic for about
30
minutes, or until the cloves are soft. When cool enough to handle, invert and squeeze the cloves from the papery sheaths into a blender. Add
2
½
tablespoons extra-virgin olive oil,
2
tablespoons balsamic vinegar,
1
tablespoon fresh lemon juice, and season with salt and pepper. Whirl until the dressing is smooth. Toss with
2
pounds of trimmed, cooked kale.

Five minutes before the end of cooking, add a generous handful of coarsely chopped kale to bean soup.

In a skillet, heat
2
teaspoons extra-virgin olive oil on medium-high heat. Add
1
medium onion (chopped) and
1
large garlic clove (minced); cook until softened. Stir in a pinch of dried red pepper flakes and
2
cups cooked, chopped kale (see Quick Cook for both varieties); cook until heated through. Taste and adjust the seasoning. Cut lengthwise slits in
3
or
4
baked sweet potatoes (leaving the bottoms intact). Spoon the kale mixture on top. If desired, top with a little grated Parmesan cheese.

Cannellini beans, which are large white kidney beans, have a lovely starchy-sweet taste. Many supermarkets sell canned cannellini, but if you prefer, substitute canned great Northern beans. This hearty concoction pairs the flavorful beans with curly edge kale and Italian sausage made with turkey. Use the sweet variety for the mildest taste, or add spicy attitude with hot sausage.

Yields
4
main-course servings

(per serving)

calories
320

fat calories
120

total fat (g)
13

sat fat (g)
1

cholesterol (mg)
35

sodium (mg)
780

total carbohydrates (g)
35

fiber (g)
8

sugars (g)
1

protein (g)
21

vitamin A IUs
610
%

vitamin C
400
%

calcium
30
%

iron
30
%

8 ounces Italian turkey sausage, bulk or casings removed

1
½
tablespoons extra-virgin olive oil

1
¾
pounds curly kale (about 2 large bunches), washed, stemmed, coarsely chopped

4 large garlic cloves, thinly sliced

Salt

Freshly ground black pepper

One 15-ounce can cannellini beans, undrained

2 tablespoons red wine vinegar

1
.
Put the sausage in a small skillet on medium-high heat. Break it up with a spatula, heating until the sausage is thoroughly cooked and no pink color remains, about
4
to
5
minutes. Drain it on a paper towel and set aside.

2
.
Heat the oil in a large, deep skillet on medium-high heat. Add the kale, garlic and
½
cup water; season with salt and pepper. When the liquid comes to a boil, cover and cook until the kale is tender, about
10
minutes, tossing the mixture two or three times during cooking.

3
.
Stir in the beans and vinegar; cook until the beans are hot, about
2
minutes. Taste and adjust the seasoning if needed. Serve the kale in shallow bowls topped with the crumbled sausage.

MEATLESS ALTERNATIVE
Omit the sausage. For a spicier version, add a good pinch of dried red pepper flakes along with the beans. If desired, top each serving with chopped fresh Italian parsley or fresh basil.

This dish could turn kale doubters into true-blue kale fans. Dates, dried cranberries, and a small amount of maple syrup bring sweetness to the salad, while toasted almonds add welcome crunch and richness. Be sure to allow the salad to sit at room temperature before serving:
10
minutes if made with Tuscan kale,
30
minutes if made with curly kale.

Yields
6
side-dish servings

(per serving)

calories
200

fat calories
120

total fat (g)
14

sat fat (g)
1.5

cholesterol (mg)
0

sodium (mg)
230

total carbohydrates (g)
19

fiber (g)
3

sugars (g)
9

protein (g)
4

vitamin A IUs
210
%

vitamin C
140
%

calcium
10
%

iron
8
%

3 tablespoons fresh lemon juice

1 tablespoon maple syrup

Coarse salt (kosher or sea)

Freshly ground black pepper

4 tablespoons extra-virgin olive oil

2 tablespoons diced dates

1 medium garlic clove, minced

Dried red pepper flakes

6 loosely packed cups washed, patted dry, stemmed,
¼
-inch crosswise slices Tuscan kale (
cavolo nero
) or curly kale

GARNISH
½
cup toasted slivered almonds (
see Cook's Note
);
⅓
cup dried cranberries

1
.
To make the vinaigrette: In a small bowl, whisk together the lemon juice and syrup; season with salt and pepper. Add the oil in a thin stream, whisking constantly. Stir in the dates, garlic, and a generous pinch (or more) of pepper flakes. Set aside.

2
.
Put the kale in a medium-large bowl. Stir the vinaigrette and pour it on the kale; toss well. If using Tuscan kale, allow it to sit at room temperature for
10
minutes before serving. If using curly kale, allow it to sit at room temperature for
30
minutes before serving.

3
.
Taste and adjust the seasoning as needed. Divide the salad between
6
plates. Top with the almonds and cranberries. Serve.

COOK'S NOTE
To toast slivered almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily. Let them cool before use.