What it’s got going for it: Cup for cup, this dark leafy green kale is an ultra low-calorie food. A one-cup serving has just 33 calories. It’s a nutritional powerhouse loaded with vitamin K and great source of vitamins A and C. Kale has carotenoids and flavonoids, known antioxidants that research has shown to prevent certain diseases. Kale also helps prevent inflammation.
Varieties: At most grocery stores you’ll find curly or Tuscan kale. The latter might also be labeled as dinosaur, lacinato or black kale. Tuscan has beautiful long, dark green crinkly leaves and stems that aren’t so tough. Curly kale is lighter in color with broader firm leaves and tougher stems.
How to best prepare it: Rinse the leaves well by immersing in a sink of water, swishing them around and patting dry. Choose smaller leaves of any kale variety to eat raw in salads. with raw leaves, massage it first, rubbing the leaves, stem removed, together. This massaging makes the leaves softer and tames the bitterness. Kale is hearty and can be briefly saut?ed or steamed or braised and used in stews. You can add raw kale to soups and casserole dishes.
Farro And Mushroom-Stuffed Kale
Serves: 6 (generously) / Preparation time: 45 minutes / Total time: 2 hours, 45 minutes (not all active time)