I have long been a fan of vegetables such as daikon radish, cabbage, and the much-misunderstood kale which other people find peculiar and overly nutritious. In the spring of 2005, when interned at a small organic farm in Quincy, I found to my delight several beds already planted with rows and rows of two different kale varieties. As they grew throughout the summer, I took advantage of the opportunity to harvest the leaves freshly each day for my daily dose of kale.
Ah, kale. Is it the garnish on the plate with your fish entrée? Is it a relative of spinach or chard? Is it what rabbits eat for dinner? Extremely delicious and nutritious but often overlooked in the produce department, kale can be prepared in a myriad ways.
Kale – or brassica oleracea – belongs to the Brassicaceae family, and is a close relative of broccoli, Brussels sprouts, cabbage, mustard, and other cruciferous vegetables. It contains many nutrients, including vitamin C, vitamin K, vitamin A, manganese, and numerous antioxidants. Study after study has shown that vegetables in the Brassica family help fight cancer and other diseases. But don’t eat kale for the nutritional value: try it for the flavor!!
Of the many varieties of kale, I consider Red Russian and Dinosaur/Lacinato (so named for its resemblance to dinosaur skin?) the most delicious. Look for them in bunches at your local farmers market or produce department. Red Russian has wavy-edged, purplish-red leaves, and Dinosaur has smooth-edged dark green leaves with a somewhat bumpy texture. I start most days with a combination of sautéed kale and fried eggs: sauté some chopped shallot and garlic in olive oil for a few minutes, then add thinly sliced kale and sea salt. I find kale tastes best when tender, so add a bit of liquid to braise and soften it. I prefer either vegetable stock or mirin (a sweet cooking sake found at your local health food store or Asian market). Add about two tablespoons, stir frequently, then let all the liquid cook off. Place your kale on a plate, and top with two eggs fried to your idea of perfection (mine: sunny side up, as the yolk mixes deliciously with the kale). Sprinkle with pepper and dig in.
Kale novices or vegans may enjoy a simpler preparation to truly discover and savor kale’s wonderful flavor. Using a small amount of water, steam for about five minutes, being careful not to overcook; kale is done when it turns bright green, and is overdone once it starts to lose its color and becomes drab looking. Drain then sprinkle with tamari and balsamic vinegar. This preparation has converted many people who swear they don’t like kale, as the seasonings set off its robust flavor perfectly.
Once you start experimenting with kale, you will find that it complements most anything. Sauté it with garlic as an accompaniment to fish or meat dishes. Add it to a stir-fry. Use steamed leaves to wrap up other veggies to make spring rolls. And as a bonus for gardeners struggling with our short growing season, kale flourishes here due to its frost tolerance, and will thrive in your garden well into the fall. It’s not too late: start some kale seeds now!
