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KALE

curly kaleKale

We grow two types of kale: curly and lacinato (or dinosaur or toscano - many different names for this one variety!). Curly is as it sounds. Lacinato kale is darker green and has a flat leaf. Both are very similar in taste; maybe lacinato kale is slightly more tender. Otherwise, they can be used pretty much interchangeably!

Nutritionally, kale is vastly superior to most vegetables.  It is very rich in vitamins A, C and calcium. B vitamins and other minerals are also in excellent supply. Kale is also the highest in protein content of all the cultivated vegetables!

lacinato kaleStorage Info:

  • Wrap kale in a damp towel or in a plastic bag and refrigerate, preferably in a hydrator drawer, for up to 1 week. Leaves will wilt if allowed to dry out.
  • For long-term storage, kale can be frozen. Wash and de-stem, and blanch leaves for 2 minutes. Rinse in cold water to stop the cooking, drain, and pack into airtight containers such as zip-lock freezer bags.
     
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Kale and White Bean Stew (from Asparagus to Zucchini)

2 cans of white beans or cannellini (or 1 lb soaked overnight and cooked)
2 T olive oil
4 cloves of garlic
1 bay leaf
1 large onion
2 T sage
1 tsp cumin
pinch of dried red pepper flakes
3 potatoes, cut into 2 inch cubes
3 cups of vegetable stock or water (or more as needed)
3/4 lb. kale (about 10 leaves), chopped coarsley (chard would work as well)
salt and pepper to taste

Heat 2 T of olive oil in a deep baking dish or dutch oven. Add the onion; sauté until translucent, about 5 minutes. Stir in the sliced garlic, sage, cumin, red pepper flakes; saute for 1 minute more. Add the potatoes, stir to combine. Add the stock or water (if it does not cover the potatoes, add a little more to cover).  Bring to a simmer. Add the kale; cook until the potatoes and kale are tender, about 20 minutes. Season with salt and pepper. Stir in the beans and simmer until heated through. Add a nice salad, grilled cheese sandwiches and you've got a meal.

 

Fried Rice w/Kale and Scallions (from My Father’s Daughter)

1/2 pound kale, stems discarded
1 1/2 T vegetable oil
2 cloves garlic, minced
3 large scallions, cut into diagonal slices
2 1/2 cups cooked brown rice
1 T plus 1 tsp soy sauce

Cut the kale leaves in half lengthwise and then cut crosswise into very thin ribbons. Steam or saute the kale till tender. Meanwhile heat the vegetable oil in a large saucepan over medium heat. Add the garlic and cook for 2 minutes. Raise the heat and add the steamed kale and scallions. Cook for 2 minutes and then add the rice and cook for another 2 minutes, stirring. Add the soy sauce and cook for 30 more seconds.

 

Crispy Kale Chips (from Eat Greens Cookbook):  These are all the rage these days.  Even our son, Diego, will eat these chips!

1 bunch kale, stemmed, rinsed, and thoroughly dried
2-3 T olive oil
kosher salt and freshly ground black pepper

Preheat oven to 250. Tear the kale into 2 1/2 –3 inch pieces and put them in a large bowl. Toss with the olive oil and salt and pepper to taste, making sure that the leaves are well coated with the oil. Arrange the leaves in a single layer on two baking sheets. Bake until crisp, tossing once or twice, for 30-35 minutes. Serve at once.

 

Kale Salad (from Spontaneous Happiness by Andrew Weil)

4-6 cups kale, loosely packed, sliced thinly
juice of 1 lemon
3-4 T olive oil
2 cloves garlic, mashed
salt and pepper to taste
hot red pepper flakes to taste
2/3 cup grated Pecorino cheese or Asiago or Parmesan
1/2 cup freshly made bread crumbs

Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch of hot red pepper flakes. Pour over kale in serving bowl and toss well. Add 2/3 of the cheese and toss again. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

 

Wonderfully Easy Pasta with Kale (from Asparagus to Zucchini)

1/3 pound penne or farfalle pasta
2-3 T olive oil
1 small onion, diced
2-3 garlic cloves or 1 garlic scape chopped fine
1/2 lb. chopped kale leaves
salt and pepper

Bring 6-8 cups salted water to a boil; add pasta and cook until tender. Meanwhile, heat olive oil in a large skillet over medium heat, add the onions and garlic, and cook until tender. Add the kale and saute until wilted. Drain the pasta and combine it with onions, garlic, and kale. Season with salt and pepper. This dish would be delicious with any green--swiss chard, spinach or bok choy!!

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Three Rivers Community Farm         
Elsah, Illinois         

 

mailing address:
P.O. Box 122
Elsah, IL 62028 

618-946-7974
info@threeriverscommunityfarm.com


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