New Year, New You - Healthy Ingredient #3: Kale!

How I used to think of green vegetables!

I have to be honest...

If you had told me a few weeks ago it was possible for me to like kale, I would have laughed at you. Chortled might actually be a more accurate word, because due to a serious aversion to green foods that dates back to childhood, I have never gone near the stuff. In the spirit of exploring more healthy ingredients however, I was feeling up to the challenge. I also recently came across a basic recipe for Kale Chips that sounded easy to make and potentially tasty so I decided to give it a try. I mean, this time of year, who isn't looking for an easily accessible, healthy snack to stave off those dastardly post-holiday cravings?

Curly Kale

Why kale you might ask? This member of the cabbage family (Brassica oleracea) has been getting some attention lately in culinary circles and for good reason. In addition to having a very distinct flavor, kale is chock full of nutrients including beta carotene, vitamin K, vitamin C, lutein and calcium. Like broccoli, it also contains the chemical sulforaphane which has very potent anti-cancer properties. In order to preserve these desirable nutrients, it's best to prepare kale by steaming, stir-frying or baking; boiling can cause a decrease in the concentration of these chemicals.

Kale has a variety of culinary applications in many countries around the world. In Ireland, it is mixed with potatoes to make the traditional dish colcannon. Kale is also popular in China, Taiwan and Vietnam where it is often combined with beef in a stir-fry and in Portugal, it is often combined with pureed potatoes, broth and spicy sausage to make the traditional soup, caldo verde. Other countries that also have a traditional dish that utilizes kale are the Netherlands, Brazil, Germany, Denmark, Sweden and Africa. This green which dates back to the 4th century BC, has certainly made an international impression!

I hope you enjoy this quick, easy and delicious recipe for kale chips. Feel free to experiment with different toppings and flavor combinations to suit your taste. If you have leftovers, the chips can easily be stored for a few days in a Ziploc baggie or airtight container. Following my previous recommendations of quinoa and lentils, this post concludes the series of three healthy ingredient suggestions for the New Year here on the Glamorous Gourmet. I hope you've enjoyed learning about these healthy options!

Coming up next are my interviews with two esteemed figures in the wine world, Christie's Head of Wine for the Americas, Robin Kelley O'Connor and Executive Editor of Wine Spectator magazine, Thomas Matthews. They were kind enough to sit down with me during a recent trip to New York and share details about their respective journeys and successes in the wine industry. Please stay tuned for their interesting stories, I look forward to sharing them with you.  

Cheers,

Baked Tuscan Kale Chips 
Ingredients:
2 heads of kale leaves, stems removed
Olive Oil
Grated Parmesan cheese, to taste
Red pepper flakes (optional)
Kosher salt and pepper

Directions:
Preheat oven to 250 degrees.

Tear kale leaves into "chip"-size pieces and place on baking sheet. Drizzle the leaves with olive oil and season with Kosher salt and pepper to taste. Toss kale with seasonings and arrange in a single layer on the baking sheet.

Bake kale chips for 15 minutes and remove from oven. Sprinkle chips with grated Parmesan cheese and red pepper flakes to taste and bake for an additional 5-7 minutes or until cheese is melted and chips are sufficiently crispy.

New Year, New You - Healthy Ingredient #1: Quinoa!

As many of you know, writing about health food is not really my thing. Rice cakes, tofu and bean spouts are not exactly the most glamorous or flavorful ingredients out there and, truth be told, I have usually avoided them at all costs. While I don't consider myself quite as naughty as a certain Ms. Paula Deen, I have to admit I usually prefer a little decadence in my dishes.

That being said, I have recently found that healthy and delicious need not be mutually exclusive. This week I'll be highlighting three healthy ingredients that are chock full of flavor and nutrients, a culinary "win-win" if you will. Without further ado, I'd like to introduce you to the first healthy ingredient you simply must try in 2012.

Quinoa (pronouced 'keen-wah', accent on the first syllable) is considered to be an "ancient grain" and was of great nutritional importance in Pre-Colombian Andean civilizations. While usually considered a whole grain, quinoa is actually a grain-like plant grown for its edible seeds. It is not a member of the grass family at all and is more closely related to species including beets, spinach and tumbleweeds. Don't let that deter you, however, because quinoa is actually prepared in much the same way as whole grains like rice or barley. Cooked quinoa has a lovely light, fluffy texture and a mild, nutty flavor and is incredibly versatile! As an added bonus, it's also gluten-free, cholesterol-free, kosher and almost always found in an organic form. Unlike wheat or rice products though, quinoa contains a balanced set of amino acids making it a complete protein source which is highly unusual among plant foods. It is also a good source of fiber and is high in magnesium and iron as well.

I discovered this delicious quinoa recipe in the January 2012 issue of Bon Appétit magazine. The article was entitled "The New Veg" and featured the cuisine of Israeli-born, London-based chef Yotam Ottolenghi who is the current undisputed master of vegetable cookery. A hallmark of Ottolenghi's style is his attention to the texture, color and overall look of a dish with an emphasis on creating beautiful as well as delicious food. I have to hand it to him, this quinoa dish is brilliant! Not only is it beautiful, I can't believe how well all the flavors and textures worked together. I hope you enjoy this recipe as much as I did and have fun exploring the various incarnations of this 'Ancient Grain'!

Cheers,

Quinoa, Fennel & Pomegranate Salad 

from Bon Appetit Magazine; recipe contributed by Chef Yotam Ottolenghi

Ingredients

1/4 cup plus 1 tablespoon olive oil

2 medium fennel bulbs (2 1/2 pounds), cut lengthwise into 1/4"-thick slices

Kosher salt and freshly ground black pepper 

2 tablespoons fresh lemon juice 

1 1/2 teaspoons ground cumin 

1 teaspoon sugar

1 cup quinoa, rinsed 

1 lemon 

1 serrano chile, seeded, chopped 

1/2 cup chopped fresh cilantro 

1/2 cup chopped fresh mint 

1 teaspoon chopped fresh dill 

1/4 cup pomegranate seeds (from 1/2 small pomegranate)
  
Directions 
Heat 1/4 cup oil in a large skillet over medium heat. Add fennel; season with salt and pepper. Cook, stirring occasionally, until fennel is just tender and lightly golden, 10–12 minutes. Stir in lemon juice, cumin, and sugar; cook for 1 minute. Season with salt and pepper. Set aside.

Meanwhile, bring quinoa and 3 cups water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is cooked, about 10 minutes. Drain; return to pan. Cover; let sit for 15 minutes. Fluff with a fork; transfer to a large bowl. 

Using a small sharp knife, cut all peel and white pith from lemon. Cut between membranes to release segments; discard membranes and roughly chop. Add lemon with any juices and remaining 1 Tbsp. oil to quinoa; stir. Add fennel mixture, chile, and herbs. Toss gently to incorporate. Season with salt and pepper. Transfer salad to a platter; sprinkle with pomegranate seeds.