Happy National Kale Day!

Kale Hummus

Clients of Relish Health understand the many benefits of eating greens. Now we have a day to celebrate one of the most densely packed nutritious foods on the planet, and my personal favorite - KALE! According to NationalKaleDay.org, kale is a nutrition powerhouse, and very well could be the most dynamic healing food. 

Just one cup of raw kale…

·       contains just 33 calories.

·       provides 134% of your daily vitamin C needs.

·       provides 684% of your daily vitamin K needs.

·       provides 204% of vitamin A.

·       is an excellent source of calcium and iron.

Kale is great in salads, sautés or as chips, but it also blends well into smoothies, soups and dips. It is an incredible versatile veggie. Here is a creative take on hummus to try out on your next party or your dinner table. 

Herb and Kale Hummus

This hummus is inspired by green goddess dressing. The herbs add fantastic unexpected flavor with the added bonus of additional antioxidants. If you would like to make this dish vegan, the anchovies can be substituted for sea salt. These little fish add big flavor, umami and a source of health promoting omega-3 fatty acid.

Author: Erica Leazenby MD, Chef

Time: 15 minutes

Makes: approximately 1.5 cups

Ingredients:

1 can cooked chickpeas, drained and well rinsed

½ lemon, zest and juice

3 Tablespoon Tahini plus more to taste

1 large garlic clove

1 cup packed kale, washed, stem removed

2 scallions, washed, ends trimmed and coarsely chopped

¼ cup basil leaves

2 teaspoons Anchovies paste

salt and pepper to taste

Olive oil to desired consistency (I use approximately 3 Tablespoon)

Directions:

Add all ingredients to the machine with the exception of olive oil. Allow the machine to run until the mixture is a smooth consistency. This may take several minutes. Stop the mixing occasionally to reincorporate any hummus that is clinging to the edge of the bowl. After the mixture is starting to become smooth, drizzle the olive oil into the food processor while it is running until the desired consistency is reached.

Enjoy with veggies, whole wheat pita or gluten-free crackers.

Note: If you have plenty of time, peeling each chickpea will result in a smoother hummus.

More fun facts and trivia from NationalKaleDay.com:

• Kale might become the new state vegetable of Vermont.

• According to Green Heritage News, “Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are just a few stars on the silver screen who eat kale to not only feel better, but to maintain the sleek physiques they require for days on the set. Celebrities Katy Perry and Jessica Alba also claim a love for the leafy green vegetable.”

• There are over 50 varieties of kale.

• There is an extremely tall variety of kale called “Jersey kale” or “cow cabbage.”

• America plants more acres in Kale than Brussels Sprouts.

• Kale might have saved people from starving in the UK during World War II because it’s easy to grow and hearty.

• Lacinato Kale is known by many aliases including Cavolo nero (which means black cabbage in Italian), Tuscan Cabbage, Tuscan Kale, and dinosaur or dino kale.

• A kale plant continues to produce late into winter.

• After a frost, kale becomes sweeter.

• Kale is an amazing source of carotenoids, which are linked to one’s level of optimism.

• Kale is grown around the world.

• In Kenya, sautéed kale is called sukuma wiki and a staple of the diet.

• Colcannon is a traditional Irish dish of kale and mashed potatoes.

• Kale has been in cultivation for over 6000 years. 

What’s on the table this week? Kale

Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases.  This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy. 

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Nuts for Kale Salad

Kale Salad

Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste

Directions:

Combine all ingredients in a large bowl and toss well to mix and soften the kale.

Note:

While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.