One afternoon last summer I dropped in on my brother and found a load of kale piled on his kitchen counter. I had mentioned blanching as a way to preserve the harvest. I think he took that to mean that it went for kale as well, because blanch that kale he did.
Hey, That's a Great Idea
"Blanching kale?" I snickered. I had only eaten kale fresh and sauteed. But you know what? He was on to something—what a great idea. Even our nutritionist thought so. Kale—in the form of frozen cubes—at the ready for smoothie making? Brilliant.
Happily, I am now never without kale for my smoothies. Morning smoothie making is quick and easy. Into the blender go two to four kale cubes, one lemon juice cube (I use these all the time), berries, milk, chia seed, a little stevia—delish. Here is the recipe. Sometimes I throw some parsley into the mix for even more green goodness—double brilliant.
From what I have read, the loss in nutrients when steaming kale is negligible. Furthermore, steaming is said to make vegetables easier to digest and so I have to wonder if the body is actually able to absorb more of the nutrients in kale when it's made more digestible. Anyone want to pipe in here?
A Powerhouse of Nutrition
Kale is a food superstar. Kale has THE most nutrition per calorie of any plant. This member of the cabbage family contains powerful phytochemicals known to fight cancer. It is loaded with calcium, iron, and vitamins A, C, and bone-building vitamin K. Two cups of kale contain about 4g of protein and 3g of fiber.
An Easy-to-Grow Crop
And for you gardeners, you know that kale is quite easy to grow. Here are a few tips on growing kale. It is a cooler weather crop with a growing season that varies by climate. I like the recommendation of planting 4-5 plants per household member (maybe more). My personal favorite—green curly kale.
Frozen Kale and Parsley Cubes
Gluten-Free | Casein-Free | Citrus-Free | Corn-Free | Dairy-Free | Egg-Free | Fish-Free | Nightshade-Free | Peanut-Free | Potato-Free | Rice-Free | Shellfish-Free | Soy-Free | Tree Nut-Free | Wheat-Free | Grain-Free | Sesame-Free | Sweetener-Free | Yeast-free | GFCF | Vegetarian | Vegan | Raw | Low (er) Oxalate | Paleo
Two bunches KALE
One bunch PARSLEY (optional)
WATER to blend
- Wash and de-rib kale and remove stems from parsley.
- Steam kale and parsley 3-5 minutes until limp but still bright green.
- Plunge steamed greens into cold water.
- Transfer to a high-powered blender and add enough water (I use about 1/2 cup) to blend to a smooth and pourable consistency.
- Pour into ice cube trays and freeze.
- Once frozen, transfer to airtight container and keep frozen.
- Use within 2 months.
More Kale Recipes
1 Wikipedia: Kale