A friend once told me, “You know kale is good for you because it tastes so bad.”
She said this as she shoved raw kale into her toddler’s lunchtime wrap. Unsurprisingly, he wasn’t interested in eating the kale. It was as though the whole meal was designed to prove his mother’s point. Kale was only worth eating because it was healthy, and the best way to consume it was ground up in a power protein shake with a sprinkle of spirulina for good measure.
This is not true. My children LOVE kale. They LOVE kale so much that their LOVE for kale deserves to be written in capital letters. However, I don’t think they would love a large mouthful of chewy raw kale rolled up in a tortilla.
Easy to Grow
There is a reason why kale is such a popular vegetable at farmers’ markets and grocery stores. It is so easy to grow! It’s practically a weed. Kale will grow in any garden or pot, can handle low light and will survive all winter to grow back again in the spring.
You can buy kale seedlings in the spring or fall. Alternatively, you can start it from seed in the garden from March to September. You can just dedicate a patch of soil to your plot of kale and it will self-seed for years.
Seasons of Kale
The version of kale most people are familiar with are the big bunches of leaves sold in grocery stores. This is the mature kale, and I use it as my go-to for a cooked green. It can work like steamed spinach in lasagna or like chopped cabbage in a soup. I add it into stir-fries and casseroles.
There are other versions of kale. For example, young kale leaves are so tender, they can be added raw to a salad. However, the late flowering kale is my favourite part of the cycle. If the flowering stem are picked early enough (before the flowers open) they are soft and succulent. I eat them like asparagus or sprouting broccoli.
Here are three kid-approved recipes for kale. Fast and delicious, they are a great way to celebrate this locally grown green!
Ranch Flavoured Kale Chips
(Prep time: 5 minutes; Bake time: 15 minutes)
Kale chips are a good-for-you treat that will get everyone eating their greens. I’ve added a flavour suggestion, but feel free to use your favourite popcorn seasoning or just salt.
1 bunch of kale
1 Tbsp oil
Seasoning mix
1⁄8 tsp fine salt
1⁄4 tsp garlic powder
1⁄4 tsp onion powder
1⁄4 tsp dried dill
Wash, de-stem and chop the kale leaves into bite-sized pieces.
Toss the kale with the olive oil, then spread them out on a baking sheet in a single layer. If you have too many leaves, use a second baking sheet rather than overlap them.
Sprinkle with the seasoning mix.
Bake at 350°F (170°C) for 10–15 min. The edges of the leaves should be slightly browned, and the kale should be crispy.
Kale Pesto
(Prep time: 10 minutes)
Kale pesto is a great way to pack more greens into your diet. You can put it on pasta or pizza, use it as a sandwich spread or as the start of a salad dressing. I use pumpkin seeds as an affordable alternative to pine nuts, but feel free to use the real thing for a fancy flavour addition.
3 cups of lightly packed kale leaves
1⁄2 cup olive oil
1⁄2 tsp salt
2 cloves garlic
1⁄4 cup pumpkin seeds (or pine nuts)
1⁄2 cup Parmesan cheese (optional)
Wash and de-stem the kale before measuring.
Pack all the ingredients except for the cheese into a food processor or blender.
Pulse until everything is evenly chopped. You may need to scrape down the sides of the blender a few times to get everything mixed.
Add in the cheese at the end.
Store the pesto in the fridge for up to five days or freeze it in serving-sized containers for up to six months.
Simple Sauteed Kale
(Time: 10 minutes)
This is my go-to recipe for flowering kale stems or the big tough leaves. I serve it as a side dish for dinner or with eggs for breakfast. It’s so fast and delicious.
1 bunch of kale
2 cloves of garlic
1⁄4 tsp salt
1 Tbsp oil
Lemon
Wash the kale. If you’re cooking the flowering tops, trim off the woody ends. Tough leaves should be removed from the stem before cooking and chopped into bite-sized pieces.
Finely dice the garlic.
Add olive oil to a hot frying pan. Sauté the garlic and kale on medium until the kale is wilted and the garlic is soft. Season with salt, to taste.
Serve immediately with a squeeze of fresh lemon.
