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Cultivated for over 2,000 years, kale is very low in calories, rich in vitamins A and C, folic acid, calcium, and iron. Kale contains an incredible amount of beta-carotene (pre-vitamin A) almost twice the RDA. This leafy, dark green vegetable also supplies vital magnesium, a mineral that the body needs in order to fully metabolize calcium as well as considerable amounts of chlorophyll which is purifying to the body, and helps to helps restore the growth of beneficial intestinal flora. This can be particularly helpful when using antibiotics, which wipe out the good bacteria along with the bad.

(Photo by Juan Carlo, Ventura County Star. Food Styling, Mary K. Benson Tableware, Sur La Table)

To prepare kale, first rinse the leaves thoroughly. Many cooks like to use a sharp knife to strip the leaf away from the rib, however I find it just as easy to tear the leaves away from the tough stalk from either side. Kale has a mild cabbage flavor and aroma when cooked, and I feel that a little longer cooking tends to bring out the natural sweetness of these greens. Kale is such a sturdy vegetable that a little longer cooking shouldn’t promote a mushy texture. Choose richly colored bunches, avoiding those with limp or yellowing leaves. Store fresh kale in the refrigerator for two to three days, and remove the tough center rib before using.

The featured Recipe, this week, is Kale with Toasted Pine Nuts and Raisins, a colorful dish with a lovely balance of flavor and texture. Pine nuts add a unique counter point to the robust kale and sweet raisins. Hickory Baked Tofu, sliced on a deep angle, creates the appearance of sliced, cooked poultry. Chunks of meaty portobellos and crunchy carrots blend nicely with the sweet white corn to round out this hearty dish.

Kale w/ Toasted Pine Nuts and Raisins
(with permission, The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser 2002)

6 Servings

• 3 tablespoon pine nuts, toasted
• 2 teaspoon olive oil
• 1 tablespoon dried minced garlic
• 3/4 cup chopped red onion
• 1/4 cup chopped green bell pepper
• 1 1/2 cups sliced baby carrots
• 1 large bunch of Kale, rinsed and torn into bite-sized pieces
• 1 (6 ounce package) Hickory Baked Tofu, sliced on an angle
• 3 oz. portobello mushrooms, diced
• 1 cup frozen white corn, defrosted
• 1/2 cup golden raisins
• 1/4 cup dry sherry
• 1 tablespoon Tamari
• 1 tablespoon nutritional yeast

Toast pine nuts in a small, dry frying pan , stirring about 2 minutes over medium high heat, or until lightly browned. remove from pan and set aside. Heat oil and dried garlic in a 14” stir fry pan or wok, 1 minute . Add onion, pepper, and carrots. Saute 3 minutes and add the torn kale. Cook 3 minutes and add tofu and mushrooms. Cook mixture 5 minutes, stirring frequently. Add the raisins, pine nuts, sherry, tamari and nutritional yeast. Reduce heat and simmer 5 minutes, stirring occasionally.

Enlightened Kale with Toasted Pine Nuts
Nutrition Analysis per 2 cup serving
Protein 15g, Carb 43g, Fiber 8g, Fat 8g, Chol 0.0mg, Calcium 185mg, Sodium 383mg.
Calories 255
Calories from Protein: 21 %, Calories from Carbohydrates: 62%, Calories from Fat 17%

Traditional Kale with Toasted Pine Nuts
Nutrition Analysis per 2 cup serving
Protein 22g, Carb 35g, Fiber 6g, Fat 25g, Chol 66mg, Calcium 150mg, Sodium 456mg.
Calories 437
Calories from Protein: 20% Calories from Carbohydrates: 31%, Calories from Fat:49%

Ingredients of Note

Baked Tofu - Precooked and ready to eat tofu, with a flavor reminiscent of smoked meat, that can be sliced and added to salads and sandwiches, or added to stir fry and baked dishes. Available in a variety of flavors, at health food stores and Trader Joes. The Soy Deli, White Wave, and Tree Of Life among others.

Tamari - A wheat-free, natural soy sauce, with a mellow flavor, a little darker and richer in flavor than soy sauce. Available at health food stores, Asian markets, and some supermarkets.

Pine nuts - Pine nuts have a unique mild flavor with an overtone of pine. Widely available in supermarkets, health food stores, and specialty stores.

Nutritional Yeast - Nutritional yeast adds a rich, cheese-like flavor, and creaminess. These delicious flakes are very high in protein and B vitamins. The is not Brewers Yeast, which has a characteristically bitter taste. Widely available at health food stores.

Vegetarian Support Formula - This type of nutritional yeast is made by Red Star and is the only yeast containing B12. Available at many health food stores and through The Mail Order Catalog, www.healthy-eating.com