Written by Betsy Keller, MS, RD

I have kalephobia. I should not admit this as I am a Registered Dietitian and have openly and hypocritically blessed Kale’s virtues over the years.  The phobia might have developed due to overactive bitter taste buds (new research has confirmed this) or it might be my lack of patience to scrub hidden dirt from thick and curly leaves. I recently discussed my phobia at a dinner party and was surprised to learn three other guests also shared my disdain for this healthy and supposedly delicious leafy green.

Veggie Therapy

Organic, backyard-grown Lacinato Kale is perfect for making kale chips. When buying at retail, look for unwilted and unblemished leaves. A few pinholes caused by bugs on organic varieties can just be ignored.

In order to overcome a phobia, experts suggest desensitizing yourself to the reviled object/experience over time.  I am an all or nothing personality, so today is National Kale Day at my house (so many declared holidays I think the kids might go for this).  I have prepared a short speech about how kale was loved by the Romans, European peasants and early English settlers. For breakfast I prepared a kale frittata, lunch will include Kale in my soup and unbeknownst to my children, kale will be served roasted and crunchy and sprinkled in mashed potatoes with dinner.

The frittata was delicious (thank you Whole Foods for the wonderful recipes).  Torn into small chewable, digestible pieces, I may be convinced that Kale can be added (hidden) in many of my staple recipes. I am only halfway through day one so my enthusiasm may be tempered by the end of the week. I remain hopeful that my family will enjoy the new recipes and unconditionally accept kale into their life.

Kale Facts

Kale is a member of the cabbage family – cousin of broccoli, cauliflower and collard greens – but its leaves do not form a head.   There are several varieties of kale – curly kale, ornamental kale, and dinosaur (or Lacinato or Tuscan).

One cup of kale (36 calories) is chock full of beneficial nutrients such as:

Fiber – 5grams fiber; raw fiver binds bile acids and helps lower blood cholesterol levels

Antioxidants (carotenoids and 45 flavinoids),

Vitamins (1000% Daily Value vitamin K and 200% DV C) and Minerals (15% DV calcium, 40% DV magnesium, iron, magnesium)…

Sulforaphane a sulfur substance that may protect against certain cancers.

Omega 3 Fatty Acids – It only takes 100 calories of kale to provide us with 25-35% of the recommendation for the basic omega-3 fatty acid alpha-linolenic acid, or ALA).

Indole-3-carbinol- may play a role in repairing cell DNA.

Glucosinolates – compounds which provide cancer-preventive benefits.

Cooking Kale

Select firm, deeply colored leaves with hardy stems. Smaller sized leaves will be tenderer and have a milder flavor. To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator for up to 5 days as it gets bitter (or more bitter in my case) after this.  Do not wash kale before storing because excess water will lead to spoilage.

To ensure quick and even cooking cut the leaves into ½” slices and the stems into 1/4″ lengths. Let them sit for at least 5 minutes before cooking to enhance the health benefits.

Kale chips are a salty and satisfying snack that make a great substitute for potato or corn chips. Even kids love them.

For kale recipes, visit the ever-popular Tuscan Kale Chips post on this site and try:

Whole Foods website: http://www.whfoods.com/genpage.php?tname=recipe&dbid=40

Trying this one tonight! http://www.101cookbooks.com/archives/001566.html

What are your favorite ways to cook kale?

Betsy Keller, MS, RD is a nutrition marketing and communications consultant specializing in sustainable food, nutrition and health-related issues. She is a freelance writer and also lectures in Fairfield County, CT.

Lacinato Kale, aka dinosaur or black kale, turns into "chips" when dressed with olive oil and salt and roasted in a low oven

Editor’s Note: A complete step-by-step guide to making kale chips is available on this recent post: Our Favorite Thing to do with Kale: Chips

By Analiese Paik

A member of my CSA sent around a recipe for Tuscan kale chips that had run in Bon Appetit magazine and recommended making them for an unusual yet crispy and satifsying alternative to the usual sauteed or braised kale. I took a quick look at the recipe, and upon discovering that it was by Dan Barber, the chef at Blue Hill, I knew it had to be special. He’s all about fresh, local foods that are minimally manipulated yet incredibly delicious. And I had just been to a tour of Stone Barns and gotten a taste of his food at lunch. The lure was irresistible.

Lay the leaves in a single layer so they roast evenly

Lacinato Kale, planted square foot gardening style, with a bunny-proof wire cage

The one crop, other than lettuce, that did well in my backyard garden this summer was Lacinato kale, the very kind the recipe called for. Having lost my entire crop to the bunnies last year, I had my husband build a special wire cage to sit on top of the raised bed to keep them out! So I headed in the backyard, harvested some of my Tuscan Kale (aka dinosaur or black kale), and got to work. Technically, this is the easiest recipe to make, yet it yields an end product that belies its simplicity.

Tuscan Kale Chips waiting to be eaten

The roasted whole kale leaves, dressed with olive oil and salt, are a beauty to behold, fun to eat, and taste like nothing you’ve had before. The work is in the prep – removing the leaves from them stem. Get your largest kitchen knife and sharpen or hone it before running it down each side of the center rib to remove the leaves.

My only advice on the roasting is that the recipe calls for a 30 minute cooking time and I consistently cook them for only 20 in a convection oven. So set your timer for 20 minutes and if they feel light and crispy and you can smell them, they’re done. The leaves will turn amber and taste bitter if overcooked.

After they cook, pick one up with your fingers, crunch off a piece and enjoy the burst of nutty, salty flavor. Serve them with dinner, snack on them, or pack them in a lunch box. I promise you’ll enjoy them and make them again and again. Maybe you’ll even grow some kale next year! It’s the crop that keeps on giving since you can harvest the leaves from the bottom up and continue to harvest as new leaves emerge from the top.

Interesting variations I haven’t tried yet include sprinkling the kale chips with Parmesan cheese as they finish cooking and dressing them with sesame oil and soy sauce for an Asian rendition. Here’s a link to the original recipe. Store at room temperature and I don’t recommend reheating; they’re too easy to ruin.