Kale Chips, an unusual treat

Why can't I be different and unusual... like everyone else? – Vivian Stanshall

This must be the most unusual fish and chips I have ever eaten. Kale and smoked mackerel. And it won’t be the last time.

I rank smoked mackerel as a bit of a guilty pleasure. Sadly, I don’t eat it often enough. In an enclosed space it can be a bit overpowering. But the health benefits far outweigh that “minor” issue.

Oily fish (salmon, mackerel, sardines, herring and cod) contain significant amounts of omega-3 fatty acids. These fatty acids help improve cardiovascular health by lowering the levels of triglycerides and "bad" cholesterol in the blood. 

I like my mackerel heated in the oven. Both the fish and kale bake for 15 minutes, so it made sense to do them at the same time. But I didn’t come here to talk about smoked mackerel. I came here to talk about kale.

Since mackerel is a fish powerhouse, one should really pair it with its vegetable equivalent to get a really good bang for your dietary buck. Few compare to kale.

Healthy stuff

Dark leafy vegetables (kale, spinach, dandelion greens, etc) contain many nutrients important to maintaining good health. Iron, Vitamins K, C and A, copper, potassium, manganese, phosphorous, calcium, antioxidants, anti-inflammatories – they’re all present in kale. 

Interesting fact: kale contains more calcium than milk. All told, it’s one of the world’s most nutrient-rich foods.

But people seem to hate it. Or love it.

I used to fall in the middle. I liked it, but didn’t go out of my way to get it unless I was  a) feeling guilty for past food transgressions, or  b) had something particular in mind to make. Let's face it, besides putting it in a salad or soup, you have to get “creative” with kale.

But my negative opinion has changed. I have discovered a quick way to make kale into a vegetable you put on your grocery list intentionally. This would even be a good snack to have for watching TV.

Kale chips are so easy to make, too. All you need is a knife, some olive oil and salt. Not too much, though. I found that out the hard way!

Kale Chips

Prep: 5 min  |  Bake: 12-15 min  |  Serves 4

1 bunch of kale, washed

1 tbsp extra virgin olive oil

1/2 tsp salt, or to taste

optional: pepper or parmesan

Preheat the oven to 350°F.

Shake all the water off the kale after you wash it, and pat it dry with paper towel. It needs to be dry for the oil to adhere.

Cut the thick rib/stems away from the leaves. How far up the leaves you go will depend on the size of the rib.

Tear into manageable pieces, or you can leave them whole. Place the leaves in a bowl, top with the oil and massage over the leaves with your hands to coat well. 

Arrange the leaves rib-side up on one or two cookie sheets. The leaves shouldn't overlap. Sprinkle with pepper and/or parmesan (optional). 

Bake in the centre of the oven for 12-15 minutes. They should be slightly browned at the edges – no more.

Remove the leaves from the oven and sprinkle with salt. You’ll be surprised how crispy, rigid, and chip-like they are.

And delicious. Can’t forget delicious.

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Tuscan Kale Stew

My philosophy of dating is to just fart right away. – Jenny McCarthy

I don’t eat enough cruciferous vegetables. Do you? Kale is a cruciferous vegetable, as are many other vegetables I don’t eat enough of – especially in winter.

The list of cruciferous vegetables is long. It includes some you would expect, like Brussels sprouts, broccoli, cabbage and cauliflower. But it also includes some you might not think of, such as turnip, watercress, radish and wasabi. So what do they have in common to fit the name?

Cruciferous vegetables are all in the family Brassicaceae (also called Cruciferae). The family takes its name (it's Latin for "cross-bearing") from its four petal flowers, in the shape of a cross.

They also have one other thing in common: gas. To some people they can be extremely gas-inducing; others don’t suffer quite so much. This is caused by a type of sugar known as raffinose, that most people have difficulty digesting. Luckily there’s an up-side, unless you find farts funny. I know some who do...

After simmering for 2 hours. The pork becomes fork tender.

All cruciferous vegetables contain a multitude of vitamins and minerals, and fibre, although some have more than others.They also contain phytochemicals that may aid in detoxifying certain cancer-causing substances before they have a chance to cause harm in the body.

So all good. And gassy too.

This post also references something from my last post where I told you if you see something odd in the grocery store to buy it. I saw Tuscan kale. Gorgeous stuff.

Kale isn’t an odd ingredient to see, but "Tuscan kale" was, and sadly kale is too odd in our kitchens. It was its beauty that made me buy it. It called to be a star in a pot of something...

Tuscan Kale Stew

Prep: 10 min  |  Cook 2h 15 min | Serves 8

1 tbsp olive oil

600 g pork loin roast, 2” cubes

1 medium onion, quartered

4 garlic cloves, peeled and whole

300 g crimini mushrooms, quartered

28 fl. oz diced tomatoes

2 cups chicken stock

A full pot of deliciousness.

1 tsp whole fennel seed

2 tsp dried oregano (or 2 tbsp fresh)

2 tsp dried basil (or 2 tbsp fresh)

1 tsp dried sage (or 1 tbsp fresh)

350 g penne

19 fl oz cannellini (or black) beans

1 bunch Tuscan kale, chopped

salt and pepper, to taste

In a Dutch oven, brown the pork in the oil with the fennel seeds. Then add the onion, garlic and crimini mushrooms. Cook for 2-3 minutes.

Then add the tomatoes with their liquid, the chicken stock, oregano, basil and sage. Add some pepper and salt, but not too much salt. Adjust that at the end of cooking.

Bring to a boil, reduce heat to simmer and let cook, covered, for about 2 hours.

The add the pasta, bring back to a boil and let cook for the pasta’s recommended time minus 1 minute. Add the drained, washed black beans and chopped kale. Cover and let cook for 5 minutes.

Taste for salt and pepper, adjust and serve, with a lovely crusty country-style bread on the side.

This can be reheated easily. If doing so, add a little water as the pasta will absorb the liquid in the pot as it cools.

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