6 Ways to Get Your Kale On!

I have only recently discovered kale and it is quickly becoming a popular grocery staple in my family. I never realized how versatile this leafy green can be. It can be sauteed, blanched, raw, baked, simmered or dehydrated - the skies the limit.

Kale would also be a great addition to any prepper’s survival garden due to it’s impressive durability. Since it is a winter green, it’s flavor actually improves when subjected to frost. If your area has cold winters, plant for summer to early fall harvest. In the South, plant for harvest in late fall or winter. There are several varieties to choose from, so do some research to find which variety is best for your area.

Kale’s nutritional value is another reason many preppers are adding this vegetable to their gardens. Kale is unusually high in Vitamin A and fiber, is one of the best sources of beta carotene, high in calcium, and also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium. For more nutritional data, click here.

Because kale has a dry taste, adding a healthy oil such as olive oil can really balance it out. Kale can be added to any number of dishes for added vitamins and nutrients including soups, beans, sauteed vegetable or just eaten by itself. Consider the following recipes to get your kale on!

Sweet Kale Salad

1 bunch of kale, chopped

A handful of raisins or dried cranberries

A handful of raw, unsalted pumpkin seeds

1 green apple, chopped

1 avocado, chopped

Olive oil

Celtic sea salt, pepper, coriander, cumin

Instructions:

  1. Chop all ingredients and drizzle with olive oil and season with spices.

Tasty Kale Salad

1 bunch of kale, chopped

1 avocado, chopped

1/4 sweet onion, chopped

Olive oil

Celtic sea salt, pepper, coriander, cumin

1 squeeze of lemon

*This is a very versatile salad, so add your favorite veggies and get creative!

Instructions:

  1. Chop all ingredients and drizzle with olive oil and season with spices.

Bobby Flay’s Sauteed Kale

1 1/2 pounds young kale, stems and leaves coarsely chopped

3 tablespoons olive oil

2 cloves garlic, finely sliced

1/2 cup vegetable stock or water

Salt and pepper

2 tablespoons red wine vinegar

Instructions:

  1. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored.
  2. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes.
  3. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

Baked Kale Chips

1 bunch of kale

1 tbl. olive oil

1 tsp. red wine vinger (optional)

1 tsp. of seasoned salt

Instructions:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
    With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.
  2. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Dehydrated Kale Crisps

1 bunch of kale

1 tbl. olive oil

1 tsp. red wine vinger (optional)

1 tsp. of seasoned salt

Instructions:

  1. Take the recipe provided above and add to your dehydrator. Dehydrate until kale is crispy. Store in a zip loc bag.

Kale and Apple Smoothie

3/4 cup chopped kale, ribs and thick stems removed

1 small stalk celery, chopped

1/2 banana

1/2 cup apple juice

1/2 cup ice

1 tablespoon fresh lemon juice

*For a more creamy texture add an avocado

Instructions:

1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.
2. Blend until smooth and frothy.

Prepper's Cookbook

Tess Pennington is the author of The Prepper’s Cookbook: 300 Recipes to Turn Your Emergency Food into Nutritious, Delicious, Life-Saving Meals. When a catastrophic collapse cripples society, grocery store shelves will empty within days. But if you follow this book’s plan for stocking, organizing and maintaining a proper emergency food supply, your family will have plenty to eat for weeks, months or even years. Visit her web site at ReadyNutrition.com.

This information has been made available by Ready Nutrition

Originally published January 9th, 2012
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