Beaumont Food of the Month – Kale

Food of the Month - KaleKale is one of the most powerful super foods available. It’s a great source of vitamins and minerals, low-calorie, low in fat and low in cholesterol. It’s also full of antioxidants, protein, fiber and essential omega-3s.

Kale is also a versatile food that can be prepared raw, steamed or baked. It keeps fresh in your crisper longer than most greens and when it does start to wilt, you can use it for kale chips.

Nutritional Information

  • Kale (1 cup, chopped)
  • Calories: 33
  • Fat: 0.6 (0%)
  • Cholesterol: 0
  • Potassium: 329 g (9%)
  • Total Carbohydrates: 6 g (2%)
  • Protein: 2.9 g (5%)
  • Vitamin A: 133%
  • Vitamin C: 134%
  • Calcium: 10%
  • Magnesium: 7%
  • Iron: 5%

How to Cook with Kale

Kale is similar to spinach in that it’s a hearty vegetable to eat raw, so most recipes call for cooking kale (though it’s delicious when combined with other vegetables in a salad). Kale can be steamed, braised, fried with oil and baked and combined with other ingredients like potatoes or meat, or eaten as a side.

Baked Kale Chips

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt


  1. Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.
  2. With a knife or kitchen shears, remove the leaves from the stems and tear into bite sized pieces. Wash and thoroughly dry the kale. Drizzle with olive oil and sprinkle with seasoning salt.
  3. Bake 10-15 minutes or until the edges brown but are not burnt.

Stir Fried Kale

  • 3 bunches kale – washed, dried and shredded
  • 1 cup bread crumbs
  • 1 onion, chopped
  • 1 cup bread crumbs
  • 3 garlic cloves, minced
  • 3 tablespoons olive oil


  1. Heat oil in a large frying pan over medium heat. Add onions and garlic. Stir until soft.
  2. Mix in breadcrumbs and stir until brown.
  3. Stir in kale and cook until wilted. Serve hot.

Whole-Grain Spaghetti with Garlicky Kale and Tomatoes

  • 6 ounces whole grain spaghetti
  • 1 bunch kale, leaves torn into bite-size pieces (about 8 cups)
  • 1 medium red onion, thinly sliced
  • 2 cloves garlic, chopped
  • 2 pints grape tomatoes, halved
  • 1/3 cup chopped roasted almonds
  • ¼ cup grated pecorino (1 ounce) plus more for serving
  • 2 tablespoons olive oil
  • kosher salt and black pepper


  1. Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water, drain the pasta, and return it to the pot.
  2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes. Add the kale and cook, tossing frequently, until tender, 2-3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1-2 minutes more.
  3. Add the kale mixture, almonds, pecorino, and reserved cooking water to the pasta and toss to combine. Serve with additional pecorino.

Do you have any special recipes for kale? Share them in the comments below!

Tagged , , , ,

2 thoughts on “Beaumont Food of the Month – Kale

  1. Both my husband and I are the children of Dutch Immigrants and for us Kale has long been a winter staple. Our children continue to love the traditional Dutch meal of “Boerenkool”.

    There are many renditions of the meal called Stomppot–mashed potatoes with vegetables mixed together and served with meat. Other favorites include Hispot which is carrots and mashed potates and ANDIJVIESTAMPPOT which is raw endive, bacon and mashed potatoes.

    I cook the kale in a large pan with a small amount of water. Once it boils keep the lid on and allow to steam cook, about 20 to 30 minutes. Cool slightly then drain, remove and separate leave from large stems, chop. For 2 bunches of kale I cook about 3 pounds of potatoes. When the kale is cooling mash the potates and then throw the kale in and mix together. Try not to overmash potatoes so the meal has some texture. Salt the Kale and Potatoes while cooking to your liking. Traditionally served with a smoked sausage.

  2. Janet – Thanks for sharing these recipes and traditions!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: