{"id":1649,"date":"2011-03-16T10:46:18","date_gmt":"2011-03-16T17:46:18","guid":{"rendered":"http:\/\/www.happycow.net\/blog\/?p=1649"},"modified":"2011-03-17T11:54:16","modified_gmt":"2011-03-17T18:54:16","slug":"amazing-greens-zooming-in-on-kale","status":"publish","type":"post","link":"https:\/\/www.happycow.net\/blog\/amazing-greens-zooming-in-on-kale\/","title":{"rendered":"Amazing Greens: Zooming In On Kale"},"content":{"rendered":"
<\/div>

\"\"<\/a>My first experience with kale was in a fresh juice.\u00a0 I had read the literature praising kale\u2019s nutritional magnificence, and I was curious about this mysterious green plant.\u00a0 The time was summer 2009.\u00a0 I was traveling and visited my very first all-vegan establishment, brimming with vegan books and desserts and delicious-sounding entrees, when I saw it on the menu: \u201cGreen Dragon\u201d.\u00a0 The ingredient list of the juice was short, consisting of only kale, green apples and ginger.\u00a0 I had to have it.<\/p>\n

As I hung out at one of the circular wooden tables strewn across the big, wide-reaching floor, my excitement, coming in with a little fear, grew.\u00a0 Why did they call it the Green Dragon, anyway?\u00a0 Was there more to this curly plant than I thought?\u00a0 Was it The Hulk of the vegetable kingdom?\u00a0 And the most terrifying question at all: would it taste like wheatgrass?<\/p>\n

The nice waitress brought out my drink, a tall glass filled to the brim with a liquid so brightly green it might as well have been glowing.\u00a0 But that didn\u2019t deter me – without hesitating, I took a swig.\u00a0 It was love at first sip.\u00a0 This radioactive-looking green juice was electrifying, and the kale had a pleasant \u201cgreen\u201d flavor that wasn\u2019t at all grassy like the wheatgrass I so despised.\u00a0 It had a deep, vivid flavor that was so unique to anything I had ever eaten (or drank) that I passionately gulped down the entire thing.\u00a0 As delicious as the southern tofu sandwich and vegan cheesecake I later ordered were, they simply couldn\u2019t compete with this new vegetable, this crazy green kale.<\/p>\n

Why Kale Rocks<\/strong><\/p>\n

Kale is like the plant rock star – she’s good at pretty much everything and all of the other vegetables want to be her. \u00a0A mere cup of kale provides 684% of your vitamin K needs (K for kale – coincidence?), 206% of your vitamin A needs, and 134% vitamin C.<\/p>\n

Kale ain\u2019t stingy on providing minerals, either.\u00a0 In fact, it\u2019s one of the best plant sources of easily-digestible calcium, and contains a good amount of readily-absorbed iron, too.\u00a0 This makes it an especially awesome plant to chow down on as a vegan, since these are two minerals that many folks tend to be concerned about getting enough of.<\/p>\n

Like other plants in the Brassica family (think broccoli, cabbage, and Brussels sprouts), kale is chock-full of cancer-fighting antioxidants, and has an alkalizing, anti-inflammatory effect on the body.<\/p>\n

How Do You Eat It?<\/strong><\/p>\n

After my revelatory Green Dragon juice experience, I sought out kale at my local grocery store.\u00a0 Not all grocers stock kale, but the hip and happenin\u2019 ones typically do, as well as the big gigantic box stores.\u00a0 When I first found kale, it was hiding amongst the other greens, curly leaves neatly bunched together, and costing only 99 cents.\u00a0 I eagerly brought it home with me, but as I unpacked it into my fridge, I realized with some alarm that I had no idea what to do with this leafy veggie.\u00a0 I didn\u2019t have a juicer – what else does a person do with kale?\u00a0 How is it cooked, and can it be eaten raw?<\/p>\n

Looking for answers, I turned to my trusty shelf of vegan cookbooks.\u00a0 After a little research and lots of trial and error, I\u2019ve found my favorite ways to enjoy kale.\u00a0 Here they are:<\/p>\n

In Green Juice: <\/strong>Now that I own a juicer, I make my own Green Dragons at home, a drink that will always capture my heart and my taste buds.\u00a0 The recipe is two Granny Smith apples, half a bunch of kale (including stems) and a 1-inch knob of peeled ginger.\u00a0 It provides a refreshing, zingy 2-cup serving.<\/p>\n

In Green Smoothies: <\/strong>Green smoothies have taken the world by storm!\u00a0 And really, what\u2019s more delightful than drinking a cold, thick fruity beverage, knowing you\u2019re getting a super-nutritious serving of greens in the process?\u00a0 One of my favorite smoothies is combining a banana, several frozen strawberries, some non-dairy milk and a handful of kale, blending it all to smooth perfection.\u00a0 A word of caution, though – only attempt a kale and fruit smoothie if you\u2019ve got yourself a high-quality, powerful blender, unless you want to chew small pieces of leaves in your drink!<\/p>\n

As A Raw Salad: <\/strong>To answer the question of \u201ccan kale be eaten raw\u201d, I answer with a resounding yes!\u00a0 The trick is to soften the leaves so they\u2019re palatable in their raw form.\u00a0 A simple way to do this is to tear 3 cups of kale leaves into bite-sized pieces, drizzle on \u00bd tbsp olive oil and sprinkle the leaves with \u00bc tsp salt.\u00a0 Then, using your hands, give the kale a good massage and you\u2019ll notice the leaves soften nicely.\u00a0 Add a big squeeze of lemon juice and some shredded carrot and you\u2019ve got yourself a lovely side dish!<\/p>\n

As A Cooked Side Dish:<\/strong> Saute kale in a little oil with some chopped onion and garlic, a little soy sauce, and a squeeze of lemon juice or a drizzle of red wine vinegar, and cook for about 10 minutes.\u00a0 Cooking the kale will wilt and shrink the leaves, making them juicy and tender.<\/p>\n

As An Addition to Soups and Stews:<\/strong> Next time you make a pot of veggie soup or stew, throw in a couple cups of chopped kale a few minutes before the soup is finished cooking.\u00a0 It\u2019s a good way to amp up the nutritional value of a meal, and it also tastes really good!<\/p>\n

As Chips: <\/strong>Yes, chips!\u00a0 All you have to do is take a bunch of kale, tear the leaves into bite-sized pieces and evenly distribute them across a couple of baking sheets.\u00a0 Toss the kale with a tablespoon or two of olive oil and a sprinkle of salt so the leaves are all evenly covered, and then bake in the oven at 350 F for 10-15 minutes, until the kale is crispy.\u00a0 Kale chips are a super healthy and incredibly addictive snack!<\/p>\n

Kale is a wonderful food completely worth incorporating into your everyday diet.\u00a0 I hope you\u2019ll be pleasantly surprised, like I was, about how great-tasting and versatile this super-nutritious veggie is!<\/p>\n","protected":false},"excerpt":{"rendered":"

Kale is like the plant rock star – she’s good at pretty much everything and all of the other vegetables want to be her. …Kale ain\u2019t stingy on providing minerals, either. In fact, it\u2019s one of the best plant sources of easily-digestible calcium, and contains a good amount of readily-absorbed iron, too.<\/p>\n","protected":false},"author":39294,"featured_media":1650,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,22],"tags":[2334,406,407,2340],"class_list":["post-1649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-recipes","tag-juicing","tag-kale","tag-kale-chips","tag-nutrition"],"yoast_head":"\nAmazing Greens: Zooming In On Kale by The Happy Vegan<\/title>\n<meta name=\"description\" content=\"Personal experience with eating kale, drinking \/ juicing kale, and facts on kale nutrition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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