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Kale: 50 ways to love your leaves

Buy it, grow it, love it, and definitely eat it!  Kale may seem like it appeared out of nowhere a few years back, but it’s been around since ancient Greek and Roman times. And you can get fresh kale most of the year, even in cold climates it will over-winter, and with a hoop house, or even a simple plastic cover, you can be eating fresh, nutritious greens in the winter. But even if you start your garden in early spring, kale will be one of the first things that you harvest--or that is available at your farmers’ market. And there are SO MANY ways to prepare it--kale chips, kale salads (at least 50 ways…), and of course kale smoothies. This week’s recipe is one of my favorites, as it is packed with everything you need for a one-bowl meal.

Kale Salad with Wheat Berries

Ingredients: 

2 cups wheat berries

2 shallots, sliced thinly

Herbs from your garden, chopped--use your favorite

1 tablespoon salt

2 tablespoons extra virgin olive oil

Pepper to taste

1 bunch kale (or other greens), torn into pieces

1/2 lemon, juiced

1 cup of crumbled feta

Instructions: 

1. Cover the wheat berries with a couple of inches of water--you may end up 

    draining the excess water at the end

2. Add salt and herbs to the water, bring to a boil and the and cook over 

    medium until the wheat berries are soft--up to an hour

3. When they are done to your liking, remove from heat, drain, and set aside

4. When the berries are done, cook the shallots in a cast iron skillet in olive 

    oil until translucent, and then add the kale or other greens just until wilted

5. Toss the shallots, greens, lemon juice, salt and pepper to taste, and top 

    with feta cheese

1. Cover the wheat berries with a couple of inches of water--you may end up 

    draining the excess water at the end

2. Add salt and herbs to the water, bring to a boil and the and cook over 

    medium until the wheat berries are soft--up to an hour

3. When they are done to your liking, remove from heat, drain, and set aside

4. When the berries are done, cook the shallots in a cast iron skillet in olive 

    oil until translucent, and then add the kale or other greens just until wilted

5. Toss the shallots, greens, lemon juice, salt and pepper to taste, and top 

    with feta cheese

Nutrition

Vitamins, Minerals, and Nutients: 

Vitamin A - required for maintaining healthy mucusa and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers
Vitamin C - a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Omega- and omega-6 fatty acids - decreases risk of heart disease
B-complex vitamin groups - essential for substrate metabolism in the body.
ßeta-carotene, lutein and zea-xanthin - strong anti-oxidant and anti-cancer activities

 

Did you know? 

 

One cup of cooked kale contains 10 percent of daily fiber needs? This leafy green can be helpful for those managing diabetes as well!