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Celebrate National Kale Day!

October 7th is National Kale Day!

Why celebrate kale? It is a delicious, awesome powerhouse of nutrients!

Just one cup of raw kale…

  • contains only 33 calories
  • provides 684% of your daily vitamin K needs
  • provides 134% of your daily vitamin C needs
  • provides 204% of vitamin A
  • is an excellent source of calcium and iron

Kale is on the Dirty Dozen list for pesticide residue, so make sure you grow or buy your kale organic! Ensure your kale security for 2016 by pre-ordering a share of fresh, seasonal produce from Angelic Organics CSA (for Chicago and Rockford areas) or Roots & Wings' CSA (in Rockford area). Please consider helping to support our mission at Angelic Organics Learning Center today.

To help you celebrate National Kale Day, our staff shared some of our favorite kale recipes!


Green Risotto with Curly Kale

Shared by Jen Shelton, Office Manager 

Ingredients

  • 2 cups water
  • 1 quart organic vegetable stock
  • 2 tablespoons organic extra-virgin olive oil, 2 turns of the pan
  • 1 tablespoon organic butter (Kerrygold Irish Butter is what I use, but for vegan, Earth Balance Vegan Butter is excellent as well)
  • 1 medium onion, finely chopped
  • 2 cups arborio rice
  • 1/2 cup dry white wine or dry sherry
  • 3 medium curly kale leaves (about 3 cups)
  • 1/2 pound triple washed spinach, chopped
  • 1 cup loosely packed basil leaves, chopped or torn
  • 1/2 cup flat-leaf parsley, a couple of handfuls, chopped
  • Coarse salt and freshly ground black pepper
  • 1/4 teaspoon nutmeg, grated or ground
  • 1/2 to 2/3 cup grated Parmigiano-Reggiano, 2 or 3 handfuls (Parma Vegan Parmesan Cheese as a substitute works too - it is walnut-based)


Directions

Bring water and stock to a boil, then reduce heat to low to keep warm.

In a large skillet, heat oil and butter over medium to medium high heat. Add onions and saute 3 minutes. Add arborio rice and saute, 2 or 3 minutes more. Add wine or sherry and allow liquid to absorb, 1 minute. Add 1/2 the stock or broth and reduce heat slightly. Simmer, stirring frequently until liquid is absorbed, then add more liquid, a few ladles at a time. When liquid cooks out, ladle in a bit more.

When risotto has cooked almost to al dente, about 18 minutes, fold in curly kale, spinach, basil, and parsley. Season risotto with nutmeg, salt and pepper and stir in any remaining broth. Risotto will cook 22 minutes, total. Stir in cheese and serve immediately.


Kale Quinoa Salad

Shared by Deb Crockett, Senior Program Director and Martha Boyd, Urban Program Director (Chicago)

Ingredients (6 servings)Angelic Organics's Kale

  • 1 cup quinoa + 1 ½ to 2 cups water (3 cups cooked)
  • 10 leaves kale, cut into small pieces
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 large garlic clove, minced (or garlic powder)
  • 1 teaspoon fresh cracked black pepper
  • 1/2 teaspoon ground sea salt
  • 1 cup pecans (or almonds or walnuts)
  • 1 cup currants (or cranberries, raisins, etc) - chopped
  • 3/4 cup crumbled feta cheese

 Directions

  1. Bring water to a boil in a saucepan. Stir quinoa into the boiling water, reduce heat to medium-low, place cover on the saucepan, and cook until water absorbs into the quinoa, about 12 minutes. Remove saucepan from heat and let rest covered for 5 minutes. Remove cover and allow quinoa to cool completely.
  2. RAW VERSION: Put kale in a large mixing bowl.
  3. STEAMED VERSION: Lightly steam or sauté kale, 1-2 minutes. Remove from heat, rinse with cold water.
  4. Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a bowl until oil emulsifies into the mixture; drizzle over kale. Add cooled quinoa, pecans, currants, and feta cheese to the dressed kale and toss to incorporate.

Kale and White Bean Soup

Shared by Jessie Crow Mermel, On-Farm Educator

Ingredients

  • 1 tablespoon olive oil
  • 8 large garlic cloves, crushed or minced
  • 1 medium yellow onion, chopped
  • 4 cups chopped raw kale
  • 4 cups low-sodium vegetable broth
  • 4 cups of cooked white beans or 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 (optional)

Directions

  1. In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, 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.

Kale Pesto

Shared from The Real Dirt on Farmer John Cookbook

While your Italian grandmother might cringe at this being called a pesto, reassure her that this is just a contemporary spin on that classic dish and you will continue to also make it with basil and pine nuts.  But still, make this dish for her- she will certainly be won over.  This version of pesto is particularly good over roasted potatoes, but it works great over pasta, too.  You can freeze it, but if you do, don’t add the cheese; simply mix it in after the pesto has thawed, when you are ready to serve. Shareholder (adapted from the Seed Savers Calendar, 1998). Makes about 1 cup
Ingredients

  • ¼ cup chopped walnuts
  • 1 tablespoon plus ½ teaspoon salt, divided
  • ½ pound kale coarsely chopped (1 bunch)
  • 2 cloves garlic
  • ½ cup extra virgin olive oil
  • ½ cup freshly grated Parmesan cheese (about 1 ½ ounces)
  • Freshly ground  black pepper

Directions

1.  Toast the chopped walnuts in a dry, heavy skillet (preferably cast iron) over high heat, stirring constantly, until they start to brown in spots and become fragrant.  (Be careful not to over toast them, as the will burn very quickly once they are toasted.) Immediately transfer the walnuts to a dish to cool.
2.  Bring two quarts of water to a boil.  Add 1 tablespoon salt, then add the kale.  Cook kale until tender, about 10 minutes. Drain. (I only cooked the kale 5 minutes.)
3.  Put the garlic in a blender or food processor and pulse until minced.
4.  Add the walnuts and kale; pulse until well combined.  With the blender or food processor running, pour in the olive oil in a stead smooth pencil-thin stream.
5.  When the ingredients are thoroughly combined, transfer to a bowl.  Stir in the Parmesan, remaining ½ teaspoon salt, and pepper.  Serve hot or chilled.

For more recipes and kale inspiration, visit:

National Kale Day

Eat More Kale