The organic farm down the road keeps us supplied with the most wonderful kale all year round. Red Russian, Dino Kale (called Cavalo Nero in the UK) or good ol' Curly kale. I adored dino kale when I was in New Mexico, sometimes eating a dinner composed entirely of sautéed kale with spices, ghee, garlic and a bit of lemon juice. Yum. It's also great in dal, any hearty soup, or steamed with a soft boiled egg on top. In really cold wintry weather, I love making a kale bake with stock, onions, garlic, plenty of dark kale, gluten free breadcrumbs and gruyere cheese on top. That's one reason to accept the chilly weather in England these days. I've also started juicing vegetables again, so I save my kale stems and juice them with a small apple, half a cucumber, maybe some lettuce or a carrot. The apple (or pear, or carrot, etc.) balances the bitter green flavour, making it palatable.
If you have some basic knowledge of nutrition, you probably know that kale is really good for you. It's linked to the prevention and reduction of five types of cancer, it lowers cholesterol when you eat it cooked, and is basically one of the best foods out there (click on link to read more). It's best to cook your vegetables a bit because your body isn't really able to digest plant cellulose unless it's cooked, and kale's cholesterol-lowering ability is aided by the cooking process. Very tender greens such as rocket and lettuces eaten raw are okay: it's a good idea to have some raw vegetables along with the cooked.
We grow kale in our back yard. It grows all year round, doesn't mind cooler climates, even developing a sweeter taste after a frost. It's a good plant to start with if you're just getting into growing your own food.
One easy, quick and delicious way to eat dino kale is with pasta, pesto and pine nuts. I use gluten free pasta (I like Orgran's buckwheat spirals). Any sort of pesto will do. I used a variety with almonds and lemon instead of cheese, from the nearby organic shop. Pine nuts are very pricey these days, so feel free to use walnuts or maybe sunflower seeds, pepitas or almonds. Other types of kale, or any green cruciferous vegetables, also taste lovely. I used some tender young broccoli shoots along with half of a large bunch of dino kale, all from Canalside Farm.
Dino/Cavalo Nero Kale Pasta with Pesto and Toasted Pine Nuts
serves 2-4 depending on how hungry you are and what else you're eating
pasta: enough for two to four people
pine nuts or other nuts: between 2 tablespoons and 1/4 cup, depending on how many people you are serving
1 bunch dino kale (or other cruciferous green vegetable)
2 large garlic cloves
1 small onion (optional)
1 tablespoon (one glug or spoonful) of ghee or butter or macadamia nut oil
several large spoonfuls of pesto
1/2 teaspoon cumin powder
1/2 teaspoon paprika powder
pinch of chili flakes (optional)
liquid: stock, broth or water
juice of 1/2 lemon, or to taste
optional herbs: oregano, parsley, thyme
unrefined salt to taste (not table salt)
De-stem the kale to the degree that you prefer (some people like stems) and slice the leaves widthwise into thin strips. Dice the onion and mince the garlic. While you're prepping, you can boil a pot of water for the pasta, and pour in a bit of oil and salt. When the water is boiling, pour in the pasta and cook until done (this can be done while cooking the kale to save you time).
The other thing to do while the kale is cooking is toast the pine (or other) nuts. I recommend doing this in a small skillet. Nearly every time I toast nuts in the oven, I forget about them and they burn, so I recommend keeping them where you can see them. Pour them into the small skillet, heat over medium and toss occasionally to toast evenly, adjusting the heat as needed, until lightly browned, perhaps 5 - 8 minutes.
Heat the oil in a large skillet over medium or a touch hotter. When it's heated, add the (optional) onion and cook until soft and beginning to brown. Now add the garlic, stir and cook for another minute or so. Add the kale, stir again until coated in the oil. Add the paprika, cumin and (optional) chili flakes; stir. Begin adding the liquids with the stock or broth, a generous splash at a time. Turn the kale over occasionally to let the heat and steam get to all the leaves. Turn down the heat a bit to medium/low so that the pan doesn't dry out. Add the lemon juice when you don't need too much more liquid: it has a tendency to caramelize quickly on the bottom of the pan. Towards the end, when the kale is nearly done, add any herbs you fancy using and mix them in.
Stir several spoonfuls of pesto through the pasta, then add the cooked kale and toss. Sprinkle with pine nuts, maybe some grated grana padano if you eat cheese, and serve.
If you have some basic knowledge of nutrition, you probably know that kale is really good for you. It's linked to the prevention and reduction of five types of cancer, it lowers cholesterol when you eat it cooked, and is basically one of the best foods out there (click on link to read more). It's best to cook your vegetables a bit because your body isn't really able to digest plant cellulose unless it's cooked, and kale's cholesterol-lowering ability is aided by the cooking process. Very tender greens such as rocket and lettuces eaten raw are okay: it's a good idea to have some raw vegetables along with the cooked.
We grow kale in our back yard. It grows all year round, doesn't mind cooler climates, even developing a sweeter taste after a frost. It's a good plant to start with if you're just getting into growing your own food.
One easy, quick and delicious way to eat dino kale is with pasta, pesto and pine nuts. I use gluten free pasta (I like Orgran's buckwheat spirals). Any sort of pesto will do. I used a variety with almonds and lemon instead of cheese, from the nearby organic shop. Pine nuts are very pricey these days, so feel free to use walnuts or maybe sunflower seeds, pepitas or almonds. Other types of kale, or any green cruciferous vegetables, also taste lovely. I used some tender young broccoli shoots along with half of a large bunch of dino kale, all from Canalside Farm.
Dino/Cavalo Nero Kale Pasta with Pesto and Toasted Pine Nuts
serves 2-4 depending on how hungry you are and what else you're eating
pasta: enough for two to four people
pine nuts or other nuts: between 2 tablespoons and 1/4 cup, depending on how many people you are serving
1 bunch dino kale (or other cruciferous green vegetable)
2 large garlic cloves
1 small onion (optional)
1 tablespoon (one glug or spoonful) of ghee or butter or macadamia nut oil
several large spoonfuls of pesto
1/2 teaspoon cumin powder
1/2 teaspoon paprika powder
pinch of chili flakes (optional)
liquid: stock, broth or water
juice of 1/2 lemon, or to taste
optional herbs: oregano, parsley, thyme
unrefined salt to taste (not table salt)
De-stem the kale to the degree that you prefer (some people like stems) and slice the leaves widthwise into thin strips. Dice the onion and mince the garlic. While you're prepping, you can boil a pot of water for the pasta, and pour in a bit of oil and salt. When the water is boiling, pour in the pasta and cook until done (this can be done while cooking the kale to save you time).
The other thing to do while the kale is cooking is toast the pine (or other) nuts. I recommend doing this in a small skillet. Nearly every time I toast nuts in the oven, I forget about them and they burn, so I recommend keeping them where you can see them. Pour them into the small skillet, heat over medium and toss occasionally to toast evenly, adjusting the heat as needed, until lightly browned, perhaps 5 - 8 minutes.
Heat the oil in a large skillet over medium or a touch hotter. When it's heated, add the (optional) onion and cook until soft and beginning to brown. Now add the garlic, stir and cook for another minute or so. Add the kale, stir again until coated in the oil. Add the paprika, cumin and (optional) chili flakes; stir. Begin adding the liquids with the stock or broth, a generous splash at a time. Turn the kale over occasionally to let the heat and steam get to all the leaves. Turn down the heat a bit to medium/low so that the pan doesn't dry out. Add the lemon juice when you don't need too much more liquid: it has a tendency to caramelize quickly on the bottom of the pan. Towards the end, when the kale is nearly done, add any herbs you fancy using and mix them in.
Stir several spoonfuls of pesto through the pasta, then add the cooked kale and toss. Sprinkle with pine nuts, maybe some grated grana padano if you eat cheese, and serve.
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