kale Archives - MyFoodChannel

Easy Kale Recipe Idea — Mexican Kale

04/26/202106/06/2017 by Chef Buck

Here’s an easy kale recipe with a South of the border flair. We make a lot of dishes with fresh kale. Kale is a versatile, nutrient packed leafy green that we alternate often with spinach. Spinach and kale are interchangeable in most recipes. We call this recipe Mexican Kale since it has corn, beans, and cilantro, with spices that lend it a flavor you might find in a healthy restaurant featuring a Southwestern style menu.

Ingredients for Easy Kale Recipe

8-10 KALE leaves and stems
1 bunch CILANTRO chop and roughly divide leaves and stems
1 large ONION chopped
1 RED BELL PEPPER chopped
5 cloves GARLIC finely chopped
14oz can CORN rinsed and drained
15oz can BLACK BEANS rinsed and drained
1 tsp CHILI POWDER
2 tsp CUMIN POWDER
SALT and PEPPER to taste
OIL for sauteing

How to Make Mexican Kale

Wash kale thoroughly; kale leaves can hold a lot of dirt and grit in the leaves!
Separate the kale leaves from the stem.
Tear or chop the leaves into rough salad sizes, and chop the stems into ¼ inch pieces, or smaller.
Set stem pieces aside, and in a bowl, massage the kale leaves with about about a ¼ tsp of salt, or less.
Set kale aside.
Heat a skillet with oil on medium high heat.
When hot, add the onion, bell pepper, and kale stems and saute for 4-5 minutes.
Add in the corn, beans, cilantro stems, and garlic.
Add in the seasonings, but go lightly on the salt, since salt has already been added to the kale leaves.
Mix ingredients well, cover and continue cooking 3-4 minutes.
Remove the skillet lid and top the skillet mixture with the cilantro and kale leaves. Spread leaves evenly.
Replace the lid, turn off the heat, and let the leaves steam for 3-5 minutes.
Uncover, mix well, and serve hot as a healthy side dish or entree.

That’s it, hope you like it.

Give this Mexican kale recipe a try and let me know what you think. For more easy kale recipe ideas, check out KALE RECIPE PLAYLIST.

Thanks for watching. If this easy kale recipe was helpful, please click a button or two below and share it with your friends, I appreciate it!
— Chef Buck

Stamppot Boerenkool Dutch Meat and Potatoes

06/13/201909/30/2013 by Chef Buck

This kale hash recipe is a hearty and healthy way to get a tasty kale dish on the table for dinner. It’s based on a Dutch dish called Stamppot Boerenkool.

Kale Hash Ingredients

1½ bunches KALE
3 lbs POTATOES
1 lb SMOKED SAUSAGE (sliced)
1 bunch GREEN ONIONS (chopped)
2-3 cloves GARLIC (finely chopped)
2 Tbsp BUTTER
½ cup MILK
1 tsp CELERY SEEDS
1 BAY LEAF
SALT and PEPPER to taste

How to make Stamppot Boerenkool

Clean your potatoes and get them cooking. I like to use red potatoes since it’s a nice contrast with the kale, and the skin is thin and tasty (but if you’re not a fan of potato skin, you can peel them). In a large pot, cover the potatoes with cool tap water (about an inch over the potatoes).

Add salt and a bay leaf and bring potatoes to a boil until they are cooked through–cooking time will vary depending on the size of the potatoes–the potatoes I used in the video took approx. 25 minutes to cook; potatoes are cooked through once you can pierce them easily with a fork and the
potato slides off. While the potatoes cook, wash and cut the kale. Remove the kale stems and cut or tear the leaves into bite-size pieces. For three pounds of potatoes, use 1 to 2 bunches of kale, the kale will cook down quite a bit, so don’t be shy with it–ideally, you want an even kale/potato ratio.

Heat a large skillet on med. high heat and add the sausage (or for a vegetarian dish–just leave the sausage out…isn’t that genius?) . Saute for a a few minutes until the sausage begins to color. Add finely chopped garlic and chopped green onion bottoms. Mix with sausage and continue cooking 2 minutes. Add kale to the skillet. This will be a lot of kale, so don’t bother mixing the kale in at this point–just add ½ cup water and cover and allow the kale greens to wilt for 2 minutes.

Once the kale has began reducing and softening, add salt to taste and then mix with sausage, garlic, and onion. Add a little more water if needed, but be conservative, as the kale will continue to release water of it’s own. Cover and continue steaming 3-5 minutes, or until it is cooked to your taste.

When the potatoes are cooked through, drain off the hot water (reserve a small amount). Remove the bay leaf and mash the potatoes. Add butter, celery seeds, milk (optional–you can use the reserved hot potato water instead, or a mixture of the two), and add salt and black pepper to taste.

Mash the potatoes as smooth or chunky as desired and then add the kale/sausage mix. Add the green onion tops. Combine well…and that’s it, dinner is ready! We serve stamppot boerenkool with a side of mustard and it is fantastico!

Try new dishes! Get a bunch of spices, pots and pans, and begin experimenting with different recipes. Home cooking is a healthy hobby that will save you tons of money in the long run.
Check out current prices for Complete Kitchenware Sets on Amazon as well as Complete Starter Spice Kits. Or go to a thrift store! I’ve found some of my favorite kitchen gear at second-hand stores.

For a classic meat and potato dish, try this Hearty Beef Stew Recipe.

Thanks for checking out the recipes and I hope you give this stamppot boerenkool a try. Be sure and sign up for our mailing list so you’ll never miss a Chef Buck cooking video, and click a button below and share the dishes with your friends. We appreciate all the kind comments and support, and we’ll see you next time in the kitchen!
–Chef Buck

Kale Salad – Tips for Using Raw Kale Greens

06/13/201909/19/2013 by Chef Buck

Why eat raw kale salad? Kale is a so-called SUPERfood chock full of big-time nutrition and very fashionable in salad circles, so if you wanna be one of the cool kids, ya gotta eat it. If the Popeye franchise is ever re-booted, I’m sure our vegetable-friendly sailor will be shunning spinach and downing kale by the bunches–not that there’s anything wrong with spinach, but at the moment the kale lobby is a juggernaut.

Check out this video for tips on making a raw kale salad:

Kale Nutrition and Fun Facts

Kale belongs to the same family as cabbage, Brussels sprouts, and collards.
Kale is packed with antioxidants, which help neutralize harmful free radicals in the body.
One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K.
In fact, Kale has more vitamin C than an orange.
Free Radicals are a thing scientists made up to sound smart.
Baked kale becomes crispy and can be substituted for potato chips.
Kale freezes well for future use.
Kale is a great addition to a soup.
Kale is believed to promote cell repair and may block the growth of cancer cells.

Wow…doesn’t that sound terrific? Who could pass up on that! Too bad kale doesn’t taste like a slice of coconut cream pie, but you can’t have everything. It is a tasty addition to a salad, though–and utilizing raw kale will insure the greatest health benefit from this leafy superfood.

Raw kale salad with olives, artichoke, red leaf lettuce, and a carrot/daikon slaw.

Prepare fresh foods at home and have fun in the kitchen. Get a bunch of spices, pots and pans, and begin experimenting with different recipes. home cooking is a healthy hobby that will save you tons of money in the long run. Check out current prices for Complete Kitchenware Sets on Amazon as well as Complete Starter Spice Kits. Or go to a thrift store! I’ve found some of my favorite kitchen gear at second-hand stores.

Green is the way to go for a healthy lifestyle. Check out this simple recipe trick for Getting Raw Broccoli Into Your Diet.

Thanks for checking out the recipes. Be sure and sign up for our mailing list so you’ll never miss a Chef Buck cooking video, and click a button below and share the dishes with your friends. We
appreciate all the kind comments and support, and we’ll see you next time in the kitchen!
–Chef Buck

Kale Beet Salad – Healthy Super Food Recipe

09/24/202304/16/2013 by Chef Buck

Doesn’t Kale Beet Salad sound like a dream come true? Beets are fun, kale is cool…very exciting stuff. Kale is a slightly rough and tough cabbagee-thingy that’s a little less than friendly in it’s natural state, but massaging salt into the raw leaves can turn Kale into a delicious salad green. Here’s a very tasty and nutritionally jam-packed raw kale recipe with beets.

What you need for Kale Beet Salad

8-10 KALE (leaves)
2 BEET ROOTS (medium-sized)
2 TOMATOES (small…I use plum tomatoes)
2 CARROTS
1/2 cup GOLDEN RAISINS
SALT (to taste…I use approx. 1 tsp.)
PEPPER (to taste)
1 Tbsp OLIVE OIL
2 tsp BALSAMIC VINEGAR

How to make a Kale and Beet Salad

Pre-heat oven to 350 degrees.
Remove greens from beets and cut root bulbs into smaller pieces, about 1/2 inch squares. Spread the beet pieces onto a baking pan and add enough water to cover the bottom of the pan. Cook for 25-35 minutes, remove and allow to cool.

While beets are cooking, remove the spine from the center of the kale leaves and tear kale into salad pieces. Kale is rough, but adding salt to the greens will draw out moisture and soften the leaves, making them darker. Gently massage salt into the kale until it achieves a desirable consistency, this may take several minutes.

Grate carrots into the greens, add raisins, then toss and divide portions into salad bowls. In a separate bowl, add diced tomatoes and cooled beets, then add olive oil, balsamic vinegar, and black pepper and mix together. Spoon beet/tomato mixture over kale greens and serve.

This is a delicious way to enjoy and optimize the benefits of raw kale. I’m not usually a big raisin fan, but I find the raisins work really well in this salad. I’ve contemplated tossing minced ginger into the mix, but haven’t gotten around to doing so, although I might next time I whip this dish up. If you give it a try, let me know what you think.

This is one of the healthiest dishes I routinely prepare, but be aware, eating beets can cause some rosy changes when you answer “the call of nature”. (Don’t be alarmed, you probably won’t be dying…in fact, you’ll probably be doing a lot better.)
Give this kale beet salad a try and let me know what you think, and bon appétit!

Have fun in the kitchen. Get a bunch of spices, pots and pans, and begin experimenting with different recipes. home cooking is a healthy hobby that will save you tons of money in the long run.
Check out current prices for Complete Kitchenware Sets on Amazon as well as Complete Starter Spice Kits. Or go to a thrift store! I’ve found some of my favorite kitchen gear at second-hand stores.

And for another tasty salad idea, try this Black Eyed Pea Salad Recipe.

Thanks for Checking Out Our Kale Beet Salad

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Kale Recipe -Ginger Stir-fry w/ Tahini Sauce

06/13/201902/20/2013 by Chef Buck

Try this easy stir-fry kale recipe. Kale is a cool cabbage that kicks broccoli’s ass (or at least in this recipe it does).

Kale Recipe Ingredients:
1 bunch KALE
1 inch piece fresh GINGER
1 medium ONION (cut into slices)
½ cup CARROT (thin cut or string cut)
1 hot PEPPER (finely chopped, optional)
1 Tbsp SESAME OIL
SALT (to taste)
1 Tbsp TAHINI
3-4 Tbsp SOY SAUCE

Divide a 1” piece of ginger into two halves. Finely chop one half to use in the sauce and thinly slice the other half and set aside to cook with the stir fry. In a small bowl, mix together the tahini and soy sauce until a thin peanut-buttery consistency is achieved. Mix the finely chopped ginger into the sauce and set aside.
Wash kale, remove spine, and cut or tear into mouth-manageable pieces. Heat the sesame oil on medium high and sauté onion slices and finely chopped pepper for 1 minute. Add a pinch of salt (not much salt will be needed because of the salt in the soy sauce). Add Ginger slices and cook for another minute. Reduce heat to medium and add the kale and carrots. Mix thoroughly with the onion, pepper, and ginger. Cover and allow to cook for 2 minutes. Turn off heat and add sauce. Toss well and serve hot (and it goes great with rice).
Give this healthy kale Recipe a try and let me know what you think, and…
Bon appétit!

Kale Fun Facts:
Kale belongs to the same family as cabbage, Brussels sprouts, and collards.
Kale is packed with antioxidants, which help neutralize harmful free radicals in the body.
One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K.
Free Radicals are something scientists made up to sound smart.

Want more kale recipe ideas? Try this Kale and Beet Superfood salad Recipe.

Ingredients for Easy Kale Recipe

How to Make Mexican Kale

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Kale Hash Ingredients

How to make Stamppot Boerenkool

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Check out this video for tips on making a raw kale salad:

Kale Nutrition and Fun Facts

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What you need for Kale Beet Salad

How to make a Kale and Beet Salad

Thanks for Checking Out Our Kale Beet Salad

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