You Are What You Eat: Kale, not just a garnish

Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Until several years ago, I really didn't know that kale was an edible vegetable. I honestly thought it was just used as a garnish in buffets, to make the trays set in ice look pretty.

Imagine my surprise, when my family adopted a healthy and green lifestyle and I began to shop at Whole foods, and kale was for sale . . . to eat!

Now that I am wiser and more well-informed, I really do believe kale is one of the best vegetables you can eat. It has all of the benefits of leafy greens, combined with all of the goodies in cruciferous veggies. How can you go wrong?
Some facts about kale:
- beneficial to eyesight (contains lutein)
- rich in chlorophyll
- fights cancer
- rich in vitamins A (beta-carotene), K and C
- great source of fiber
- rich in calcium without the fat and other drawbacks of dairy

But how do you prepare this vegetable that is so hearty it can sometimes be tough? I have found that a quick sauté followed by lightly steaming the kale helps to tenderize and bring out the flavor. Here's one of our favorite ways to serve kale:

Sauté chopped kale over medium high heat with olive oil and garlic. When kale turns bright green, add ground ginger, ground coriander and curry powder to taste. Mix well, then add about 3 TB rice vinegar to pan. Cook to burn off the vinegar scent, then turn off heat and cover. Uncover and serve before kale turns khaki green. Oh, and don't forget to sprinkle with some cashews before serving. Yum!

Kale also works really well in disguise . . . add to smoothies (the flavor blends in with whatever ingredients you use, but for some reason kale and pineapple really complement each other), blend into burgers, meatloaf or cornbread, even in your pasta sauce.

Other little tidbits:
- Kale freezes well, so stock up during its season (late summer, early fall) when it is cheap and plentiful.
- Toss kale into any homemade soup while it is cooking for a nutritional boost, or do an internet search for kale soup, you'll find a bunch of traditional Portuguese recipes.
- View kale's complete nutritional profile here.

So then, I challenge you, to remove kale from its place in your mind as garnish, and put it on your plate instead. Do you have a favorite way to cook kale? What new way are you going to try tonight?