My Maine Ingredient: Kale

Kale Salad
Kale grows in our garden from early spring well into the winter (in addition to the spring planting, we plant hearty varieties such as Winterbor and White Russian in early August for a fall crop). This salad recipe was given to our family by our friend, Rebecca Haines.

1 small bunch of kale, chopped fine
1 tablespoon Olive oil (optional)
Sea salt to taste
1 avocado, chopped
Juice of one lemon or 1 tablespoon bottled lemon juice
Any other optional ingredients such as sliced scallions, olives, chopped fresh or sun dried tomatoes, toasted sesame seeds, colored bell peppers, feta cheese, etc.

Finely chop as much raw kale as you think you can eat plus a little more because it shrinks! Place in a large bowl. Pour on some olive oil and sprinkle with sea salt. Massage the oil and salt with your hands into the leaves until the kale becomes “wilted” and glistens. Next add 1 small chopped avocado. Drizzle with 1 tablespoon of lemon juice or the juice of one fresh lemon. Add any other ingredients you desire such as those listed above. We really love this salad with toasted sesame seeds sprinkled on top. If you grow nasturtiums in your garden, add several as a garnish. Nasturtiums are an edible flower that add fun and color to dishes.

Braised Greens
1 bunch of Kale or any leafy greens (spinach, Swiss chard, collards, or Chinese greens such as tatsoi)
½ onion, diced
1 garlic clove, diced
1 tablespoon of olive oil (optional)
Sprinkle of sea salt

Wash and thinly cut greens. Cook the onion and garlic in the olive oil or a little water until tender and slightly yellow. Add the greens. Cook until they are just wilted. Sprinkle to taste with sea salt. Serve as a side dish or enjoy over brown rice with a side of beans.
Health tip from my mom: Kale is a green “super food” that we add to our diet year round in fresh salads, soups, dehydrated as chips, or as a side dish. Just one cup of these leafy greens are full of vitamin K, vitamin A, vitamin C, manganese, plenty of fiber, calcium, potassium, magnesium, folate, iron, protein, phosphorus, and B vitamins. Kale belongs to the “Brassica” family which also includes cabbage, collards, broccoli, and Brussels sprouts.

Sienna Mazone

About Sienna Mazone

As a teen chef, I look forward to sharing my passion for eating great food and enjoying the benefits of a healthy lifestyle.