Cooking With Kale

Kale is in season and available locally through Tucker Farms (  Marcy Pugliese, Harbin Clinic Dietician, has generously shared some wonderful kale recipes.  Enjoy!

Learn about 9 health benefits of eating kale at

Kale Salad
3-4 bunches of fresh kale

½ medium sweet or purple onion, finely chopped or sliced.

2 lemons, juiced

1 tsp lemon zest

¼ tsp cayenne pepper

¼ cup olive oil

Salt and pepper to taste.

Rinse kale and tear into bite – size pieces, making sure to remove the tough stems.  Place the kale and onion in a large salad bowl.  Pour lemon juice over top and toss thoroughly, coating all leaves.  Add lemon zest, cayenne, oil, salt and pepper.  Toss together well, cover and refrigerate overnight.  This will give the acidity enough time to soften the kale before eating. 

Variation: Make it a Ceviche dish, add raw sea bass, halibut or shrimp to the salad 3 hours before serving.  The lemon will “cook” the seafood.  Please consider food safety:  time and temperature matter and people with chronic disease use caution.

Serves 6-8. Recipe adapted from Southern Farmers Market Cookbook by Holly Herrick.

Kale with Balsamic Vinaigrette

2 tsp olive oil

6 shallots, finely chopped

¼ cup water

1 Tbsp balsamic vinegar

½ tsp Dijon mustard

4 cups chopped kale, steamed until just wilted

Salt and Pepper to taste

In a large nonstick skillet over medium heat, heat the oil.  Sauté the shallots until translucent, about 5 minutes.  Add water, vinegar and mustard.  Bring to a boil.  Cook, stirring constantly for 1 minute.  Stir in kale and toss to combine.  Sprinkle with salt and pepper.

Variation:  For a stronger balsamic vinegar flavor, reduce the water.  Serves: 4 

Recipe adapted from Weight Watchers New Complete Cookbook

Kale Chips

Wash and dry 1 bunch of Kale

Remove the hard stems

Tear kale into 2-3 inch pieces

Drizzle with olive oil (2Tbsp)

Salt to taste

Bake at 250 degrees for 30 minutes.  Turn kale once during baking.

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