Vim & Vigor - Winter 2016 - University of Virginia - 46


IN THE MARKET BY LEXI DWYER

THREE WAYS TO

COOK KALE

It's hearty, nutritious and flavorful: If this leafy winter vegetable
had a résumé, it would be packed with accomplishments

46

W IN TER 2016

1

STEAM IT

Not only is this method simple, but it
also preserves many valuable nutrients. Place
chopped kale leaves into a steamer pot set over
boiling water. Cover and steam 5 to 10 minutes,
removing when kale is bright green. Top with a
simply prepared dressing like soy sauce blended
with sesame oil, or lemon juice mixed with
olive oil.

2

MAKE A SALAD

If you're not using baby kale, remove
ribs and slice leaves into thin strips. Place kale
in a bowl with lemon juice and tenderize it
by massaging it for a few minutes with your
fingertips; the leaves should soften and turn a
brighter shade of green. Add olive oil and other
salad ingredients and toss well.

3

BAKE CHIPS

Remove ribs and tear kale leaves into
bite-size pieces. Place kale on a rimmed baking
sheet and toss with olive oil and salt. Bake 12 to
15 minutes at 350 F and garnish with cayenne
pepper, Parmesan cheese or lemon zest.

PHOTO BY JENNIFER BOGGS/AMY PALIWODA/GLOW IMAGES

In the past few years, kale
has morphed from a trendyrestaurant staple (with celebrity fans like Gwyneth Paltrow) into an
ingredient so mainstream that McDonald's
now uses it in salads. And that's a good
thing, because 1 cup of raw kale packs a
serious nutritional punch. "Kale is awesome and can't be overestimated," says
registered dietitian Libby Mills, a spokeswoman for the Academy of Nutrition
and Dietetics.
Not only does that cup of kale offer
more than 100 percent of the A, C and
K vitamins you need each day, but it's
also rich in phytonutrients called flavonoids. These naturally occurring plant
chemicals are thought to help lower
cholesterol and also fight heart disease
and cancer. And people on dairy-free
diets will be happy to learn that 2 cups
of raw kale have almost 20 percent of
the recommended dietary allowance for
calcium, as well as magnesium to help
the body absorb it.
When shopping for kale, look for crisp
leaves that are free of holes and discoloration. Before cooking, remove the tough
rib in the center and either discard it or
chop it up well for a crunchy boost of
fiber. (Mills saves them to make smoothies later.) Here are her three favorite
ways to prepare kale:



Table of Contents for the Digital Edition of Vim & Vigor - Winter 2016 - University of Virginia

Contents
Vim & Vigor - Winter 2016 - University of Virginia - Cover1
Vim & Vigor - Winter 2016 - University of Virginia - Cover2
Vim & Vigor - Winter 2016 - University of Virginia - Contents
Vim & Vigor - Winter 2016 - University of Virginia - 2
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